Workout of the Day July 19, 2018

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

Shoulder Press

Build to a heavy set of 3

Make small jumps, don't be too aggressive.

Part 3

4 Rounds
5 Half Kneeling Kettlebell Press per side

Part 4

3 Rounds


Run 0.5 mi or bike 4 min or row 800M
18 Push ups or pike push ups on a box
10 per hand single arm dumbell hang clean

You can run 4 times around 89 or 6 around 88. If you want to try the pike push ups on the box, you can also cut the rep number if it is too high. The video demonstrates a few variations. Do 10 hang power cleans in one hand in a row, then switch hands and do all 10 in the other. The video shows 2 dumbells, only use one.


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
10 Push ups
10 squats
10 back ext

Part 2

Back squat
Build to a challenging set of 5
- 20% for 2 more sets of 5

Part 3

4 Rounds
Run 0.25 mi or row 500m or bike 2 min
Rest 90 sec after each 0.25

Rest 3 min after the 4 rounds

4 Rounds
Run 0.12 mi or row 250m or bike 1 min
Rest 60 sec after each 0.12

Rest 3 min after the 4 rounds

4 Rounds
Run 0.06 mi or row 125m or bike :30
Rest 60 sec between rounds

Part 4

4 sets
60 sec plank
12/ side pallof press