Workout of the Day November 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Push ups
10 squats
10 back ext

 Part 2

Front Squat
4-4-4-4-4-4

Stay more modest in your loading.

Part 3

4 Rounds

12 pull ups
18 step ups
24 Goblet Squats 

Part 4

i) lunge
ii) Stir the pot 20 sec/ direction 20 sec rest
iii) side planks 3 sets 45 sec per side
Do of these what you have time for


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

 3 sets
20 Banded good mornings
10 back ext on ball
***then***
3 sets
10 pull ups
10 dumbell push press

Part 3

14 Rounds
Row 500m
Rest 90 sec between rounds 

Sub in a 2 min bike or a 0.25mi treadmill run.

If tight on time just do parts 1 and 3.

Workout of the Day November 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat
Build to a challenging set of 5

Part 3

3 Rounds
12 per side Single Side Suitcase deadlift with kettlebell
Rest 60 sec
15 Kettlebell Swings
Rest 60 sec

Part 4

In 25 min
11 Rounds
Row 20 cal or run 0.12mi on treadmill
50 Jump ropes or bike sprint 25 sec

When the 11 Rounds done
40 Push ups
40 dumbell Push press

Remember, the total work time for this session is 25 min. You will likely not finish. That's the intent, see how far you get.


  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

In 3 min
Row 500m
as many wall balls as possible in time remaining
Rest 3 min between rounds

Part 3

8 Rounds
stir the pot
10 sec each direction, rest 20 sec