Workout of the Day October 1, 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

100 Cal row
80 Goblet Squats
60 Hanging Knee raises
40 Kettlebell swings
20 Hang Power cleans

Sub in a 1 mile run or 7 min hard bike.

Part 3

Tabata
Stir the pot
Side planks

  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 

60 sec walk at max incline
60 sec bike
60 sec Farmers carry
60 sec step ups

Part 3

Plank
3 sets of 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 3
-10% for 3 reps and 2 sets

Part 3

Bench press
10-10-10

Part 4

10 min
Alternating Movements, every min on the min

Min 1: 6 Plyo Push ups onto 45# plates
Min 2: 12 Overhead tricep extension w dumbell