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