Workout of the Day April 24, 2017

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Back Squat
10-10-10

Part 3

3 rounds
Pullups

Take your max set of pull ups and 60% of that in each round. For example, if you can do a max set of 10, do all sets of 6 today. Rest as needed.

Part 4

 21-15-9

Row calories
Thrusters

This one is quick and intense. If you can't row, bike sprint 90-60-30 sec. Or run 0.12-0.09-0.06mi on the tread mill. Thrusters with a barbell or dumbell, your choice.

Part 5

5 rounds

3 Towel pull ups
9 Dips

Only do this part if there is time, and you're not feeling too bad.


 TB

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Ring Rows
10 squats
10 back ext

Part 2

Goblet Squats
10-10-10

Increase the weight as you go from one set of 10 to the next.

Part 3

4 rounds

2 min bike
10 Push ups
20 sec plank
30 sec bike sprint

Rest 2 min between rounds 


The Next Morning Workout 


Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

40 hanging knee raises 
30 Burpees
20 Kettlebell swings
10 weighted pull ups
20 Kettlebell swings
30 Burpees
40 hanging knee raises

You can sub in v ups for the hanging knee raises if you want. Put a dumbell between your knees for the weighted pull ups.

Part 3

Lunges