Workout of the Day April 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 back ext

Part 2

For 5 min
Every 5 sec
odd: 1 burpee
even: 1 Squat

For this, with a squat at 0, at 5 sec do a burpee, at 10 sec do 1 squat, at 15 do 1 burpee.
Do this pattern for 5 min. Only do 1 rep of each movement.

Part 3

6 Rounds
1 hang power clean + 3 front squats.

Start with an empty bar and then slowly add load. Only start counting working sets once you are thinking you are around where you might stay for loading.
For this do 1 hang power clean, stand up all the way, then execute 3 front squats. Keep loading to a place where you feel you can maintain a good hang clean position. The squatting should not be a grunt.

If you don't know the hang power clean, or aren't comfortable with it yet, do 4 front squats out of the rack.

Part 4

In 7-10 min
6 sets of 2 deadlifts

Part 5

Tabata row or bike hard
Rest 1 min
Tabata goblet squat
Rest 1 min
Tabata hanging knee raises, sit ups or v ups
Rest 1 min
Tabata Row or bike hard

A tabata consists of 8 rounds of 20 sec of work followed by 10 sec rest. This is 4 min total time. Do all of the 8 rounds of each movement before moving on to the next. So do all 8 rounds of 20 on 10 off of row, rest 1 min, then start 8 rounds of 20 on 10 off of the squatting etc.

Part 6

If time allows, core work.



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 Pull ups
6 Push ups
10 squats
10 back ext

Part 2


30 Min
500M row
0.25 mi run on treadmill
2 min ride on bike

Part 3

Core