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.