Workout of the Day December 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

5 Push ups
10 squats
10 back ext

Part 2

8 min
Alternating movements every minute on the minute (4 sets of each)
30 Sec Bike
10 Goblet Squats

Part 3

Front Squat
Build to a Tough set of 4
-15% for 2 sets of 4

Part 4

2 Rounds
20 Dumbell Hang Squat Cleans
40 Burpees
30 Calorie Row or Bike hard for 90 sec or run 0.25mi

Part 5

For 9 min
Every min on the min
3-5 pull ups


TB/ The Next Day 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

In 10 min
40 Cal Row or 0.25mi treadmill
After 40 cal do the next part for the remainder of the 10 min
15 V ups or med ball sit up
10 Step ups holding dumbells
5 Pull ups

Rest 2 min then

In 10 min
40 Cal Row or 0.25mi treadmill
After 40 cal do the next part for the remainder of the 10 min
15 V ups or med ball sit up
10 Step ups holding dumbells
5 Pull ups

Part 3

8 min
50' per arm single arm bottoms up kettlebell carry
100' per arm single arm farmers carry