Workout of the Day June 30, 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
10-10-10-10-10

 Part 3

Bench Press
10-10-10-10-10

Part 4

In 12 min

1 Pullup
1 Dip
2 Kettlebell Swings
2 Pull ups
2 Dips
4 Kettlebell Swings
3 Pull ups
3 Dips
6 Kettlebell Swings

Continue adding 1 rep of the pull up and dips and 2  of the kettlebell swings till you reach 12 min. 


 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

7 Rounds
 
Row 30 sec
Rest 60 sec 

Part 3

3 sets
Plank 30 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

6 sets
 
Row 500M
Rest 1:1

So rest as long as it takes you to row. 

Part 3

Tabata
Deadbug with balance ball
Hanging Knee raises

Workout of the Day June 27, 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

6 Rounds

In 2 min
4 Burpees
Row 180-200M
As many wall balls as possible in the time remaining

Rest 2 min between rounds.

In this you will want to set up all you r equipment in close proximity to each other. Minimizing transitions between movements is key.

Part 3

Farmers carry
Carry 2 kettlebells or dumbells
3 times around 88 or 2 around 89
Or measure out 20M and go there and back 10 times

Part 4

3 Rounds

1 min plank
Rest as needed between attempts

Lunge if there is time too.


 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

3 Rounds

12 Suitcase Deadlifts per side (use a kettlbell and watch vid below)
Rest 45 sec
12 kettlebell swings to eye height
Rest 45 sec
12 step ups
Rest 45 sec 
12 Dumbell Curls per side
Rest 45 sec

Part 3

4-5 Rounds

1 min Bike sprint
2 min walk rest

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 Push ups
10 squats
10 back ext

Part 2

Push Press
5-5-5-5-5 

Part 3

5 Rounds

7 Thrusters
7 Pull ups
7 Burpees



 

Workpit of the Day June 22, 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
10 back ext

Part 2

4 Rounds
8-10 Dumbbell Bench Press
Rest 45 seconds
12 Ring Rows
Rest 45 seconds
45 sec Side Plank each side
Rest 45 seconds

Part 3

4 Rounds

Run
25 Push-Ups
20 Air Squats

Run is 0.25 mi or 3 times around 88 or 2 around 89. Sub 2 min bike sprint.

Part 4

If time permits
Tabata Dead Bug
then
Tabata plank

 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

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 min

45 sec per side Single Arm Farmers Carry
90 sec walk on tradmill at max incline
10 single arm bent over row per side

Part 3

3 sets
25 sec plank

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 set of 3
- 20% x 5 reps x 2 sets

Part 3

Every min on the min
7 Pull ups
7 Thrusters

Do both movements every min until you can't complete the work in the 60 sec.

Workout of the Day June 19, 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
5 squats
10 back ext

Part 2
 
In teams of three, take turns doing full rounds till everyone completes 10 rounds each of:

6 Burpees
9 Goblet Squats
12 Kettlebell Swing

So, the first guy will do the 6, 9, 12. Then the second guy will do the 6,9,12. Then the third guy will do the 6,9,12. Do this till each completes 10 rounds. If you want to scale the work, cut the number of rounds to 8 or 7.  If you are doing this by yourself or in teams of 2, rest accordingly. Like do the math to rest twice as long as it takes you to complete if you are by yourself, for example.


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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 Rounds

8-10 Dumbbell Bench Press
Rest 45 seconds
12 Jump Squats
Rest 45 seconds
8-10 per arm of Single-Arm Dumbbell Row
Rest 45 seconds

For the jump squat, use no weight, or very little weight and squat down and jump like an inch of the ground.

Part 3

5 Rounds

10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

Workout of the Day June 11, 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 set of 3
-20% for 5 reps x 2 sets

Part 3

Shoulder press
Build to a challenging single
-20% x 3 repsx 2 sets

Part 4

Tabata (8 rounds 20 on 10 off)
Stir the pot
Side plank (alternating each set, so a total of 4 per side)

Remember do all 8 rounds of one movement before switching.



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

10 Push ups
10 squats
10 back ext

Part 2
 

4 Rounds
 
10 Bulgarian Split squat per side
Rest 45 sec
12 Single arm bent over row per side
Rest 45 sec
10 Goblet Squat
Rest 45 sec
12 Ring rows or pull ups
45 sec rest 

Part 3
 
3 Rounds

Row 400M all out effort

Rest  2 min between rounds
 

Workout of the Day June 6, 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

5 Rounds

10 Hang Power Cleans (or Heavy kettlebell swings if not comfortable w cleans)
10 Burpees

Most of you have done the hang power cleans before, but watch the video below. If you are not comfortable with the hang power cleans, sub in heavy kettlebell swings.
 
Part 3

12 min
Every min on the min Alternating movements every min

Row 12 Cals
12  v ups

Alternate movements, min 1 row, min 2 do v ups, min 3 do row, min 4 do v ups...
Run .10 mi as a sub for the row, or bike sprint hard for 40 sec.

Part 4

Lunge and farmers carries, if your up to it or there is time.




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 min

45 sec bike sprint
5 burpees
45 sec bike sprint
10 kettlebell swings to eye height

Part 3

3 sets

plank 30 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

5 Rounds

Run 
20 Wall Balls

For the run, it is 0.25mi on the treadmill, or 2 times around 89 or 3 around 88.