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.