Workout of the Day June 3, 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

7 Push ups
10 squats
10 back ext

Part 2

0:00-10:00:
Run 1mi on treadmill or 12 times around 88 or 8 times around 89 (Sub 2 km row or 8 min bike)
Max Burpee pull ups in time remaining
10:00-13:00:
Rest
13:00-20:00:
Run 0.5mi on treadmill or 6 times around 88 and 4 around 89 (sub 1km row or 4 min bike)
Max Kettlebell swings in time remaining
20:00-23:00:
Rest
23:00-27:00:
0.25mi run on treadmill or 3 times around 88 and 2 around 89 (sub 500M row or 2 min bike)
Max Thrusters in remaining time

Part 3

Core


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 Push ups
10 squats
10 back ext

Part 2

1 sled drag
2 Ring row
3 lSeat dumbell press
2 sled drags
4 Ring rows
6 l seat dumbell press
3 sled drags
6 ring rows
8 l seat dumbell press
4 sled drags
8 Ring rows
10 l seat dumbell press
3 sled drags
6 ring rows
8 l seat dumbell press
2 sled drags
4 Ring rows
6 l seat dumbell press
1 sled drag
2 Ring row
3 lSeat dumbell press

For the sled drag, pit 2 cones out 15-20M apart. 1 sled drag is one length of the 15-20M, 2 would be a there and back... Keep the elbows in front and knuckles facing each other in the l east dumbell press. 

Part 3

3 Rounds
Plank 30 sec
rest as needed


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 Push ups
10 squats
10 back ext

Part 2

4 Rounds

20 Single-Arm Overhead Kettlebell Walking Lunge steps
Rest 45 seconds
10 ring rows
Rest 45 seconds
15 Kettlebell Swings
Rest 45 seconds

Part 3

Five rounds for time of:
5 Dumbell Renegade Row*
(push-up, row left, push-up, row right)
20 V-Ups

Workout of the Day May 29, 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 Rounds
 
8-10 Shoulder press
Rest 45 sec
10 Russian Step ups per leg (do all on one side before the other)
Rest 45 sec
Farmers carry 25m there and 25m back

Part 3

Alternating every min for 15 min

10-12 Calorie Row
8 Burpees
30 Jump ropes

So, in min 1 do the row, min 2 the buurps, min 3 the ropes, min 4 the row...




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 Push ups
10 squats
10 back ext

Part 2

30 min bike

2 min warm up
26 min of 30 sec hard 30 sec light
2 min cool down

Get sweatty

Part 3

4 Rounds

Plank 25 sec

Rest as needed between sets



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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back squat

Work to a challenging, non maximal, set of 5
- 10% for 5 reps x 2 sets

Part 3

Bench press

Work to a challenging, non maximal, set of 5
- 10% for 5 reps x 2 sets


 

Workout of the Day May 26, 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 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

Run 0.25 mi
30 L sit dumbell press
30 dumbell snatches 

Rest 10-15 min

40 Thrusters
40 Burpees
30 Thrusters
30 Burpees

Use a barbell or dumbells for the thrusters. You can run 3 times around 88 or 2 around 89.



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 Push ups
10 squats
10 back ext

Part 2

3 Rounds

60 sec walk on treadmill at max incline
60 sec Ring rows
60 sec step ups
60 sec Kettlebell swings
60 sec l -sit dumbell press
60 sec rest

Break the work up in any 60 sec period as needed. Use dumbells for the push press. Use a running clock. The time doesn't stop for transitions.


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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Goblet Squats (heavier, use dumbells prn)
Rest 45 sec
12 Ring rows
Rest 45 sec
20 Walking lunge steps holding onto dumbells
Rest 45 sec
8 Single arm bent over dumbell row per side
Rest 45 sec

Part 3

10 min

5 Pull ups
10 Kettlebell swings
20 squats 

Workout of the Day May 18, 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

Build to a challenging, non maximal, set of 5
-10%x5 reps x 2 sets

Squat to a challenging set of 5, then 2 sets of 5 minus 10%.

Part 3

3 Rounds

50' lunge holding one dumbell or kettlebell overhead
10 Alternating Dumbell snatch
Row 500m
10 Alternating Dumbell snatch

Sub a lunge holding the dumbell, or kettlebell, in front. I'd like to see rowing happen, buht feel free to sub a run of 0.25mi on the treadmill or 2 times around 89 or 3 around 88. If dumbell snatching is a no go, sub kettlebell swings. Remember on the snatch that it's 10 total reps, not reps per side.

Part 4

Core if time permits.



 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

5 Push ups
10 back ext

Part 2

4 min

5 no jump burpees
7 Ring rows
10 Squats

Rest 4 min

 4 rounds

80m single arm farmers carry (switch arms at 40M)
Bike 1 min
16 Step ups 




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 Push ups
10 squats
10 back ext

Part 2

3 rounds

Run 0.25 mi or row 400M
30 v ups or sit ups
20 wall balls

Part 3

7 sets

7 pull ups
7 dips

Cut the reps if the volume seems high. 


 

Workout of the Day May 13, 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

12 Russian Step ups
10 Push ups
10 Good Morning
10 Goblet Squats
Farmers carry 20m there then back 2 times there and back

Part 2

Tabata

Sled Drag
Rest 1 min
Ring Rows
Rest 1 min
Wall balls
Rest 1min
Row 

For the Tabata, do 20 sec on 10 sec off for 8 sets per movement. Complete all 8 sets of one movement before resting and moving onto the next movement. Rest the 1 min between movements.

Part 3

Core 



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 Push ups
10 squats
10 back ext

Part 2

20-25 min

Bike 30 sec lighter
Bike 30 sec hard

Part 3

Plank
3 sets
30 sec
Rest as needed



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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
Build to a challenging (non maximal) set of 3
-10% x 3 repsx 2 sets

Part 3

Push press
In 10 min, build to a challenging (non maximal) set of 3

Part 4

Row 50 cals
25 Burpees
12 pull ups 

Workout of the Day May 10, 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

7 Push ups
5 squats
10 back ext

Part 2

4 Rounds

15 Kettlebell Swings
10 Goblet Squats
100' single arm overhead carry w kettlebell (switch sides after 50')

Rest 10 min

3 Rounds

10 Pull ups
10 dips
20-25 wall balls


 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

3 squats
10 back ext

Part 2

7 min
 
10 Squats
7 Kettlebell Swings
200' farmers carry (weight in each hand)

Rest 7 min

7 min
 
5 ring rows
7 push ups
14 step ups 

Part 3

3 rounds

Plank 25 sec



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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

0.25mi run
30 hanging knee raises
0.25mi run
30 sit ups
0.25mi run
30 hangning knee raises
0.25mi run
30 sit ups

You can also run 2 times around 89 or 3 around 88. Sub a 2 min hard bike or a 400M row.  

Workout of the Day May 5, 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

5 Push ups
7 Squats
10 back ext

Part 2

21 -15-9

Thrusters
Towel Pull ups

Thrusters can be with barbells or dumbells.

Rest Min 10 -15 min between part 2 and 3
 
Part 3

10 Min

1 Sled Drag
4 Manmakers
8 Alternating Dumbell Snatch



 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 Push ups
10 squats
10 back ext

Part 2

L seated dumbell press
6-6-6-6-6

Video below

Part 3

5 Rounds

30 sec hang on a pull up bar
30 sec rest
1 min step ups
30 sec rest
2 min bike
30 sec rest

Part 4

Plank
3 sets
30 sec

Do only if time permits. Rest as needed between attempts. 



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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Row 500M

Rest 1:1. So if it takes 2 min to row, rest 2 min before starting the next set. Feel free to run 0.25mi on the treadmill instead.

Workout of the Day May 2, 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

Front squat

3-3-3-3-3

This may be a new movement. Key things are to set up like a regular squat, initiate the movement with moving the hips back and down, as per normal. Drive the elbow up and try to keep a vertical chest. Remember to brace. You won't be able to squat as much weight in the front squat as you can off the back. The bar should rest on your shoulders. Keep the loading modest. Watch the vid below.

Part 3

21-15-9

Push press
Pull ups

Do 21 of each, then 15 then 9. Feel free to use dumbells or barbells. This should be done fast.

Part 4

Lunge and core if you are up to it. Include stir the pots and side planks in the core drills.


 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 squats
10 back ext

Part 2

Goblet Squat

6-6-6-6-6

Use the kettle bells for the goblet squat. Go up in load as you see fit as you progress through the sets.

Part 3

5 Rounds

8 Push ups
10 Ring rows
60 sec walk on treadmill at max incline
Rest 2 min between rounds

Adjust the speed of the treadmill for the appropriate work level. Remember, no running

Part 4

3 rounds

Plank 25 sec

Rest as needed between sets



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

10 Pull ups
5 Push ups
5 squats
10 back ext

Part 2

4 Rounds

10 Goblet Squats
10 Burpees box step up and overs
Run 0.25 mi or 2 times around 89 or 3 around 88
Rest 4 min between rounds

Sub a 400m row if you don't want to run.