Workout of the Day March 18, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds


10 push ups
10 situps
10 squats
10 back ext

Part 2

30 min

Run 0.5mi or row 800M or bike 1.5mi or 4 min
4 manmakers
6 pull ups
8 dips

Don't go balls out. Keep a steady pace.
Stretch and water after.

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5

Keep it on the lighter side and focus on moving the weight fast.

Part 3

3 rounds

bike  3 min
rest/ walk to stairs
sandbag carry up & down stairs 3 min

Workout of the Day March 15, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch***

Part 2

Back Squat

2-2-2-2-2-2

Part 3

Run 0.25mi or row 400M or bike .75mi or 2 min
21 Goblet Squats
21 push ups
15 goblet squats
15 Push ups
9 goblet squats
9 push ups
Run 0.25mi or row 400M or bike .75mi or 2 min

Alt 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

Bike 0.75mi or 2 min
21 air Squats
21 push ups
15 air squats
15 Push ups
9 air squats
9 push ups
Bike 0.75mi or 2 min
 Go to push ups from the knees if you begin to fail from the toes.

Part 3

Accumulate a total of 3 min prone plank
This can be broken down into as many sets as needed, just track time for the 3 min total.

Workout of the Day March 10, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready. Get ready to run.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext


Part 2


4 Rounds

Run 0.5mi or Row 700M or bike 1.5 mi or 4 min
6 Towel Pull ups
40 Sit ups



You can use a towel or grab the battle ropes and hang them over top of the pullup rig. Do the standard version.


Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 4 Rounds

Bike 1.5mi
accumulate a total plank time of 1 min

If you last 30 seconds, and rest 30 seconds, you still need to accumulate another 30 seconds to gain the 1 min plank hold.

Workout of the Day March 7, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat
5-5-3-3-3
 Keep weights moving fast. These shouldn't be too much of a grind.

Part 3

7 Rounds
1 min manmakers
30 seconds wallballs
30 seconds rest




Alt 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
1 min Bike hard 
30 Seconds rest
30 Seconds Dumbell Push Press
30 seconds sit ups
30 seconds rest

Stretch

Workout of the Day March 2, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

Max Effort Bench Press
Max Effort Pull ups

This is not a race! Rest as needed. Use a spotter for the bench. Try pullups, go to ring rows if you gas out totally. Choose a weight you can get at least 10 reps with in the first round.

Stretch and water.

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Bike 0.75 or Run 0.25 or Row 400M
 12 Ring Rows
21 Kettlebell Swings

Kettlebells can be to just eye level, if you're feeling ok with it go to overhead with the swings.

Workout of the Day February 27, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Take 3-5 min between part 1 and 2

Part 2

"Rescue Me"

4 Rounds
0.25 Run or 400M row or 1mi bike
Burpees

Rest 3 min between rounds

So, this is a partner workout. While 1 is running, the other will complete burpees till they finish running. Then you switch roles. Each Partner will do 4 rounds. Rest 3 min after each parner does both burpees and run. The faster you run, the less burpees your partner has to do.

If there's no distance measuring tool on your bike, bike hard for 2 min. If you don't have a partner, do burpees as long as you run for.

Part 3

If there's time: Tabata core. 8 Rounds 20 on 10 off

Alt WOD
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.

Part 1
3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Bike
2 min at a warm up pace
16 min at 30 seconds hard, 30 seconds light
2 min at a cool down pace

Part 3

Tabata Sit ups
8 Rounds
20 Seconds on
10 seconds off

Stretch and water. Yaaaaa

Workout of the Day February 22, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Wall Balls
Kettlebell swingn (or sumo deadlift high pull. see below)
Step ups
Push PressRow
Rest

1 Minute at each station. You can use a barbell or dumbells for the push press. Only do sumo instead of kettlebell if you're comfortable with that movement. Try 55-75#

Stretch and water

Alt WOD

Warm up. do head to toe joint mobility.

Part 1

Bike
2 Min warm up pace
11 Min Bike 30 seconds hard 30 seconds easy
2 min cool down pace

*** Rest 5-10 min***

Part 2

3 Rounds

1 Min Push ups
1 min kettle bell swing
1 min plank
1 min rest

For the kettlebell swing, just swing it to eye level

Workout of the Day February 19, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Really look at the times for this workout! Part 3 a and b will take around 25-30 minutes, so if you don't think there will be enough time to fit it all in, don't do the back squats. But if you are feeling switched on and want to move though this workout with a purpose and a good cadence hit it all up.

Listed below is an Alt Workout. This is an alternate to the other listed workout. You will continue to see this posted as well.

Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

****Couch Stretch****

Part 2

Back Squat

4-4-4-4-4

Part 3

a) Every Minute for 7 Minutes

7 Pull ups
Max set of Unbroken skip ropes

If you don't make at least 10 skip ropes unbroken, start over, as soon as you mess up on the rope rest the remainder of the minute.

Rest till heart rate drops below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second sprint in Run, bike or row
30 Second Sandbag Ground to shoulder
30 Second sprint in Run, bike or row
Rest 90 seconds

There is no reset of the clock between movements, switch between quickly.

Alt Workout
Warm up good, include head to toe.

Part 1

3 Rounds


10 Ring Rows
3 push ups
5 squats
10 back ext

Part 2

a) Every Minute for 7 min

7 Push ups
7 Squats

Every minute perform 7 push ups and 7 squats, rest remaining time left in that minute
Rest till heart rate below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second bike
30 second sit ups
30 second bike
90 seconds rest

Move quickly between the bike and sit ups, ,the clock is continuous and doesn't reset between movements.

Stretch and water. Yaaaaa

Workout of the Day February 14, 2014

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

5 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

6-6-6-6-6

Part 3

5 Rounds

Run 0.25 mi or bike 0.75 mi or row 500M
10 Pullups
10 Burpees

Workout of the Day February 11, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ex

***couch stretch***

Part 2

2 min Goblet Squats
2 min rest
2 min burpees
2 min rest
2 min Rowing
2 min rest
2 min burpees
2 min rest
2 min kettlebell swings
2 min rest
2 min burpees

Water!!!! Yeahhhhhhh

Workout of the Day February 6, 2013

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
5 push ups
10 situps
10 squats
10 back ext

Part 2

1 Min Push Press with dumbells or barbell
2 Min Kettlebell Swings
3 Min stairs with sandbag
1 min rest

This is a workout to perform on air if you like. Do all the above till your low air alarm goes off. Note how long it took for you to hit low air, and reference that back to your effort to get a sense of air usage. Load the sand bag up good.

Part 3

3 Max effort sets

Push ups

Rest as needed between eforts.

Water and stretch

Workout of the Day February 3, 2014

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 situps
10 squats
10 back ext

***couch stretch***

Part 2

Back Squat

2-2-4-4-4-4-4-4

Keep the weight moving quick, and move through the sets quickly. Don't increase the weight too much between the sets of 4.

Part 3

15 minute

10 Wall Balls
10 Burpees
10 Ring Rows
20 Wall Balls
10 Burpees
10 Ring Rows
30 Wall Balls
10 Burpees
10 Ring Rows
40 Wall Balls…

Continue this pattern for the 15 min adding 10 wall balls each time through the movements. Feel free to do pull ups instead of ring rows.

Water and stretch after.