Workout of the Day September 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

10-10-10-10

Part 3

Alternating movements, every min on the min
For 20 min

Min 1:  5 sets of 10 pull ups/ after 5 sets of 10 hanging knee raises
Min 2: 5 shoulder press + 8 kettlebell swings (heavier)

For this alternate between between the 2 different movements. In the first min do the pull ups, once you complete 5 sets of pull ups, switch the movement to the hanging knee raises. In the second minute do 5 shoulder press ( use dumbells or barbells) then blast off the 8 kettlebell swings. Do this alternatning between movements for a total of 20 min. You will rest the remainder of the minute till you start the next movement.

Part 4

100 sit ups


 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

24 min

Bike 
Every 2 min during bike do:
2 rounds
5 ring rows
8 Push ups
11 squats 

Part 2

3 sets
Plank 25 sec

Rest as needed between attempts.

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

Push Press

Build to challenging set of 3
-10% for 2 sets of 5 reps

Part 3

3 Rounds

1 min Wallballs
1 min kettlebell swings
1 min step ups
1 min push press (barbell preferred, but you can use dumbells)
1 min row
1 min rest

Workout of the Day August 25, 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 

4 Rounds

a) In 2 min
6-8 Towel Pull ups
10 Burpees

b) In 2 min
Run 0.12 mi or once around 89 or 1.5 around 88 (figure it out)
6 Heavy Goblet or Front Squats

The way this works is do the part "a" in under 2 min, rest the remainder of the 2 min. Then do part "b" in under 2 min and rest any remaining time. Repeat this for 4 sets (16 min total). Sub in a 200-250M row if you don't want to run.

Part 3

3 Rounds

12 Dumbell Deadlift
9 Back ext
6 Good morning holding a dumbell in the front

Part 4

100 sit ups



 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
 
8 Step ups per leg (do all one side then the other)
Rest 45 sec
8-10 l sit dumbell press
Rest 45 sec
10-12 Single arm bent over row per arm 
Rest 45 sec

Part 3

3 Rounds

Bike Sprint HARD 1 min
2 min rest between rounds

Part 4

3 sets
30 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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
 
Build to a challenging set of 5
-15% for 2 sets of 5

Part 3

Bench Press

10-10-10
Do a set of 10 push ups between each set 

Part 4

30 Thrusters
30 cal row
20 Thrusters
20 cal row

 

Workout of the Day August 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
7 squats
10 back ext

Part 2

30 Cal Row (90 sec sprint on bike)
30 Goblet or Front Squats
20 Cal Row (60 sec bike sprint)
20 Goblet or Front Squats
10 Cal Row (30 Sec bike Sprint)
10 Goblet or Front Squats
10 Weighted Pullups
10 Cal Row (30 sec bike sprint)
20 Pull ups
20 Cal Row (60 sec bike sprint) 
30 Ring Rows
30 Cal row (90sec bike Sprint)

For the goblet or front squats, start with a lighter weight for the set of 30, heavier for the set of 20 and heaviest for the set of 10. If using only ring rows, start with hardest position and work to a easier position over the sets.

Part 3

3 Rounds

10 Bench Press
10 Push ups

Part 4

3 sets max effort plank (stop plank at 2 min max)
Rest 90 sec between attempts


 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

4 Rounds

1 min walk at max incline
2 min bike hard
3 min of:
                 5 Ring rows
                 7 Push ups
                 10 Step ups or squats

The clock doesn't stop, transition from  movement to movement quickly

Part 2

3 Sets

30 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 squats
10 back ext

Part 2

10 Rounds

8-10 Push ups
12 Box jumps or step ups
24 Jump ropes 

Part 3

3 Sets

12 Bicep Curls
15 standing Tricep extensions

Workout of the Day August 17, 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 squats
10 back ext

Part 2

4 Sets

3 min light
2 min moderate
1 min hard

Choose Bike or row. If you're running, make it a brisk walk, a moderate jog and a hard run. I would prefer you to share apparatus and switch between biking and rowing.

Part 3

30 Kettlebell Swings
20 Manmakers
30 Towel Pullups

Part 4

3 sets
1 min plank
1 min rest



 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

After every 2 min of biking, get off and do 2 laps farmers carry around the washrooms inside 89.
The time is a total time for all the work, biking and carries.

Part 3

5 Sets
 
15 sec plank 45 sec rest



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
- 10% for 2 sets of 5 reps 

Part 2

Push Press

Build to a challenging set of 5
- 10% for 2 sets of 5 reps 

Part 3

20 Thrusters
20 Burpees
20 Cal row

Go hard. Use dumbells or a barbell for the thrusters. Stagger start so no one is waiting for the rower.

Workout of the Day August 14, 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
 
This a partner workout
Partners will switch after each full completed round

8 min
16 Kettlebell Swings
8 pull ups

Rest 4 min

8 min
8  burpee box step ups
8 dips

rest 4 min

8 min
8 alternating dumbell hang power snatch
8 v ups

If you have no partner rest exactly as long it takes you to complete the round before starting the next round. Video below for the hang power snatch.

Part 3

100 Sit ups



 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

1 min bike
1 min goblet squats
1 min dumbell push press
1 min Step ups
1 min bike
1 min rest 

The clock doesn't stop or reset, it runs the whole time. Try to minimize time in your transition from movement to movement.

Part 3

5 Sets

Plank 15 sec
Rest 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 Push ups
10 squats
10 back ext

Part 2

4 Rounds

10 Front or Goblet squats
Rest 45 sec
10 Pull ups
Rest 45 sec
Plank 45 sec
Rest 45 sec

Part 3

6 min

6 Dumbell thrusters
6 Step ups holding Dumbells 

Workout of the Day August 9, 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

Build to a challenging set of 5
 -20% for 2 sets of 5

Part 3

Run
21 pull ups
Run
18 Push Press (dumbell)
Run
42 Kettlebell Swings
Run
18 Push Press
Run
21 pull ups

For the run go 3 times around 88 or 2 around 89 or 0.25mi on the treadmill. Sub a 400M row or a 2:30 bike.

Part 4

100 Sit ups 



 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
 
2 min bike
90 sec step ups
60 sec farmers carry 
30 Sec plank

1 min rest between rounds

The clock doesn't stop. It will continue to run, so each round will take 5 min exactly, plus the rest. Make a quick transition between movements.



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 Rounds
 
In 2 min
Row 200M
8 Buprees

This should tske you no longer than 1:30-1:40. If  it takes you longer in the first round, cut the burpees or the row back. Sub in a 50 sec hard sprint on the bike.

Part 3

Tabata
Stir the pot
Walking lunge

Do 8 rounds of 20 on 10 off of the first movement, then do the lunges next in the same fashion.
 

Workout of the Day August 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 Push ups
10 squats
10 back ext

Part 2

4 Rounds

8 Pull ups
Rest 45 sec
12 Dumbell Bench Press
Rest 45 sec
16 Kettlebell Swings
Rest 45 sec

Part 3

8 min

5 Renegade Rows
20 walking lunge steps holding onto both dumbells from renegade row

Part 4 

3 Sets

Max Effort hollow hold
Max effort hanging knee raises
Rest 90 sec








 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

In 3 min
Row 250 M
10 Kettlebell swing 

Finish the work then rest the remainder of the time left in the 3 min

Part 3

3 Rounds

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

in 12 min
Push press
Build to a challenging set of 5

Part 3

Row 5 km

If there are a few people doing this, have one person row first, the other the Push press first