Workout of the Day July 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 Push ups
10 back ext

Part 2
 
In 5 minutes
Run 
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

5 minutes
4 Pull-Ups
12 Air Squats

Rest exactly 5 minutes, and then . . .

In 5 minutes
Run
Row as many meters as possible.

Rest exactly 5 minutes, and then …

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
10 V-Ups

For the run, make it 4 times around 88, 3 plus a little bit around 89 or 0.37 mi on the treadmill. Sub in a 2.5-3 min hard bike sprint.

Part 3

If you're up for it... 

3 Rounds
1 - 1.5 min plank
rest 1 min between


 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

5 Rounds

5 Ring Rows
10 Step ups
15 Dumbell Push Press 
Rest 2 min

Part 3

3 Sets
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

Back Squat
 Build to a challenging set of 5
2 sets at -20%  for 5 reps

Part 3

3 sets
8 single arm bent over row per arm w dumbell
8 bulgarin split squats per side holding a dumbell in each hand

Part 4

3 sets

Max effort hollow hold
Right into
Max effort hanging knee raises

Workout of the Day July 24, 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

Bench Press

7-7-7-7

Do 4-5 plyo push ups after each set of bench

Part 3

7 Rounds

30 Sec Ring Rows
30 sec rest
30 sec Burpees
30 sec rest
30 sec Row for cals
30 sec rest

Part 4

Tabata stir the pot

Lunge and one more core drill if time allows 



 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
30 sec hard 30 sec light
Every 1500M (or 1 mi) perform 5 burpees

Part 3

3 sets
30 sec plank



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

Part 3

100 sit ups 

Workout of the Day July 21, 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
7 squats
10 back ext

Part 2

10-9-8-7-6-5-4-3-2-1
Pull ups
Dips

Sub in ring rows or banded pullups as needed. On the dips, you can add your toes touching the floor to scale or use a band. Sub push ups as needed

Part 3

3 Rounds

10 Kettlebell Swings
10 Goblet Squats
10 Lunges Holding Kettlebell

Part 4

Tabata Hollow rock Hold
(8 rounds of 20 on 10 off)
***Then***
3 max effort sets of hanging knee raises
Rest as needed


 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

4 Rounds

10 Single arm Bent over rows per arm
Rest 45 sec
20 Step ups
Rest 45 sec
10 Dumbell Shoulder Press
Rest 45 sec
20 sec hang on the pull up bar 

Keep pulling the shoulder blades down when hanging on the bar. 

Part 3

3 Sets 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

5 Rounds

Run
7 Dumbell Push press
14 Reverse Lunges holding a dumbell in each hand.

For the run, 2 times around 89, 3 around 88, or 0.25mi on the treadmill. Sub a 500M row.


Don't do the "rocking" hollow rock

Workout of the Day July 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

5-5-5-5-5
Sled Drag

For this do a set of 5, then when in your working sets,
go right into a sled drag. Rest as needed after the sled drag before starting the next set of squats. Drag 20M there and back (20 large paces).

Part 3

3 rounds
Run
21 burpees

For the run do 3 laps at 89, 2 laps at 89 or run 0.25 mi on the treadmill. Sub in a 500M row as needed. 

Part 4

Tabata
Dead Bug
V ups

Part 5

If time permits lunge walk.


 
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
 
6 kettlebell swings
8 l sit press
10 Calories on the rower

Ensure the rower is set to meters

 Part 3

3 rounds

30 sec plank


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
3 Turkish Get-Ups per arm
Rest 90 seconds
12-15 hanging knee raises
Rest 90 seconds

Part 3

Every minute, on the minute, for 10 minutes:
6 Kettlebell Swings (heavier)
12 Sit-Ups