Workout of the Day September 26, 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 squats
10 back ext

Part 2

3 Rounds

8 Bulgarian Split squats  per side (hold dumbells to increase load)
Rest 45 sec
10 Narrow hand push ups
Rest 45 sec
Side plank 45 sec per side
Rest 45 sec

Part 3

4 Rounds

5 Pull ups (no kip)
10 Thruster
15 Cal row

Sub in a 1 min bike sprint for the row. Actually turn up the resistance and bike hard.

Part 4

Walking lunges
Core:
Stir the pot and v 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 squats
10 back ext

Part 2

3 Rounds
 
8  Goblet squats
Rest 45 sec
10 Push ups
Rest 45 sec
Plank 25 sec
Rest 45 sec

Part 3

3 Rounds

10 Ring Rows
10 Push ups
Bike Sprint 90 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 squats
10 back ext

Part 2

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

Part 3

Strict Shoulder press
10-10-10
These will be lighter

Part 4

10 Min
Alternating movements every min
Min 1: 10 Burpees
Min 2: 30 Jump ropes

 

Workout of the Day September 23, 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

3 Rounds

8 per side of single side kettlebell suitcase deadlift
Rest 45 sec
8 Dumbell l sit press
Rest 45 sec
45 sec plank
Rest 45 sec

Part 3

5 min 
10 Dumbell push press
15 Kettlebell Swings

Rest 2 min then

5 min
5 pulls ups
10 step ups holding dumbells

Part 4

Tabata Core
Stir the Pot
and side planks

Lunge if time permits



 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

Same as above. As well as part 3




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% and do as many reps as possible per set, 2 sets

Part 3

Bench Press
10-10-10

Part 4

Alternating every min on the min
 For 10 min

Min 1:15 Overhead tricep extensions
Min 2:  7 Plyo push ups

Workout of the Day September 18, 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

Back squat
At a moderate load (80%)
6 sets of 2 reps

Work to a moderate load and do all 6 sets at the same weight. Rest 60-90 sec between sets


Part 3

250m row
50 air squats
500m row
30 pullups
750m row
30 push ups
500m row
30 pullups
250m row
50 air squats 



 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

5 rounds

Sled Drag 60 sec
30 sec rest
Farmers carry 60 sec
30 sec rest
60 sec bike sprint 
30 sec rest

 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

4 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 8 min 
Build to a heavy triple strict dumbell press

Rest 2 min then..

Take 75% of your heavy triple, and perform tabata dumbell strict press.
Do 6 rounds of 20 sec on/ 10 sec off.

Part 3

5 Rounds

6 Towel pull ups
6 heavy goblet squats
6 l sit dumbell press

Workout of the Day September 10, 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

3 Rounds

Back Squat 8-10 reps
Rest 45 sec
12 Ring Rows
Rest 45 sec
45 sec per side, side plank 
Rest 45 sec

Part 3

In teams of  2
Alternate Rounds for 15 min

10 Dumbell thruster
5 pullups

In this, 1 partner does a complete round, then the other partner goes and does the same, Do this alternating style for the 15 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

6 Push ups
10 squats
10 back ext

Part 2

3 Rounds

Goblet Squat 8-10 reps
Rest 45 sec
12 Jumping Pull ups
Rest 45 sec
20 sec per side, side plank 
Rest 45 sec

Part 3

3 sets

10 Step ups
10 Dumbell Push press
10 Ring rows

Rest as long as it takes to complete the work


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

Bench Press build to a challenging set of 10
-10% x 2 sets and 10 reps

Part 3

For 15 min
Every min on the min 
Alternate movements

Min 1: 8 Burpees
Min 2: 30 Jump ropes
Min 3: Row 12 Cals 

Part 4

100 sit ups

Workout of the Day September 7, 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 squats
10 back ext

Part 2

3 Rounds

Run
50 Lunge steps
200' overhead walk

For the run go 3 times around 88, 2 around 89 or 0.25mi on the treadmill. Sub in a 500m row if you don't want to run. For the over head walk, take 1 kettlebell, hold over your head, go 100' then switch sides.

Part 3

10 min
Every min on the min
Alternate movements each min

Min 1: 30 sec push ups
Min 2: 16 kettlebell swings

Part 4

3 sets

45 sec plank right into 15 v 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

24 min

Bike 30 sec hard then 30 sec light

Part 3

3 sets

Plank 30 sec
15 bicep curls
8 jumping pull 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

5 Push ups
10 squats
10 back ext

Part 2

Back Squat

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

Part 3

21-15-9-6-3

Pull ups
Burpees
Hanging knee raises or sit ups

Part 4

3 sets

15 bicep curls
15 single arm bent over rows