Workout of the Day May 5, 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
 5-5-5-5-5

Part 3

21-15-9-6-3

Dumbell Push Press
Goblet Squat
Burpee

Do 21 of each movement, then 15, then 9.....
Use a kettle bell for the goblet squat. Choose the appropriate weight for the dumbell push press.

Alt WOD

Part 1

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

 Part 2
Back Squat
5-5-5-5-5

Part 3

7 Rounds

In 2 min
Bike or row sprint for 60 seconds
7 Push ups
7 sit ups

In the 2 min, sprint for 60 seconds, and then with the remaining time perform 7 push ups and 7 sit ups then rest remaining time in the 2 min. Make the transition from bike to push ups quick! If you end up with less than 15 seconds rest, cut the number of push ups and sit ups to 5 of each.

Workout of the Day May 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 Pull ups
 6 push ups
10 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

Death by burpees

Do 1 burpee the first min, 2 the second, 3 the third. I am sure you get the idea. Continue for as many minutes as you are able.

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 situps
10 back ext

Part 2

15 min
5 ring rows (or pull ups)
10 push ups
15 squats

Ensure perfect form through all the movements. Don't sacrifice form for intensity. Work within your capacities, this one is a bit longer.
Stretcha and water

Workout of the Day April 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 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

45 seconds pull ups
15 seconds rest
45 seconds dips
15 seconds rest
45 seconds burpee step ups
15 seconds rest
45 seconds all out bike or row
15 seconds rest

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 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat

4-4-4-4-4

Keep the chest tall, knees driving out over the toes and weight on the heels. Choose weights which allow form to be kept and the barbell speed should be kept fast. No grinding out slow reps.

Part 3

Alternating Tabata

Push ups and sit ups

Do 20 on 10 off for a total of 16 rounds. Alternate between the push ups and the sit ups.
For example, do 20 seconds of push ups, rest 10 seconds, do 20 seconds of sit ups, rest 10 seconds and repeat for a total of 8 rounds for each movement.

Water and stretch, yaaaaa

Workout of the Day April 24, 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

5 Rounds

2 shoulder press + 2 Push press

Feel free to add weight between sets.

Part 3

Bench press

5-5-5-5-5

Keep the bar moving fast, if you have to grunt it out, its too heavy.

Part 4
 Bring sally push ups

Find the song "Flower" by Moby (you tube or whatever)

Within the lyrics of the song is bring sally up and bring sally down. When the song cues you to down, you will go down in the push up and hold in the bottom till the song says bring sally up. When holding in the bottom, you are not resting on the floor, but keeping your chest just inches off the floor and staying still like a plank. Lots of the time in this is spent in the bottom push up position. Keep elbows tight to the body holding in the bottom.




Alt Wod

Part 1

3 Rounds

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

Couch Stretch After

Part 2

Goblet Squats
5-5-5-5-5

Use as heavy as a dumbell or kettlebell as you are comfortable with. Don't be afraid to try heavier, but remember to maintain form, if you can't then drop the weight down.

Part 3

2 Min light bike
16 min
30 hard 30 easy bike
2 min cool down pace on the bike

Workout of the Day April 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

5 Rounds

40 sec push ups
20 sec rest
40 sec row or bike sprint
20 sec rest
40 sec hanging knee raise or sit ups
20 sec rest

Spend remaining time stretching or doing assigned physio stuff.

Alt Wod
Do the above workout. Do the bike and sit up variations though.

Workout of the Day April 16, 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

***Couch Stretch***


Part 2


Back Squat
6-6-6-6-6

Part 3

Push Press
6-6-6-6

Part 4

Weighted Sit ups
15-15-15
(if time permits)

Alt Wod
Same as above. Remember plates come on and off, squat to your ability. Keep chest up, knees out and drive through the heels.

Stretch and Water.

Workout of the Day April 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

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

Then

10 min
5 manmakers
10 pullups

Then

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

There is no break in between the different 10 min movements. Keep moving for the 30 min. The only partner part is the sled drag.

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

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

5 Min stairs with a sandbag

5 min
10 push ups
10 ring rows

5 min stairs with a sandbag

Choose an appropriate weight for the sandbag. There is no break between the different parts of part 2.

Workout of the Day April 8, 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

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 

Part 2

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do push ups
Rest 90 sec

In 4 min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of time do Sled drag (there and back 20M) 2-3 plates
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do kettlebell swings
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do burpees
.... and you're done

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

5 Rounds

10 Walking lunge steps with dumbells in your hands
    Choose appropriate weight, should be challenging

Part 3

4 Rounds
Bike hard 2 min
rest 2 min

Warm up on the bike at a light ride for 2-3 min before starting the intervals.

Workout of the Day April 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** Couch if time allows***

Part 2

Back Squat
5-5-3-3-1

Part 3

3 Rounds
Run 0.25 or row 400M or bike 0.75mi
21 Kettlebell Swings
12 pull ups


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

Back squat

5-5-5-5
Keep the light really light and work on form

Part 3

3 rounds
Bike 0.75 or run 0.25
12 Ring Rows
21 Kettlebell swings

WOD March 31

Part 1
3x10
Push ups
Sit ups
Pull ups
Squats
Back ext

Part 2
Bench Press
5x5x5

Part 3
Start the timer for the first minute do 1 burpee for the second minutes do 2 burpees, the third minute do 3 carry on till you cant do the burpees in the minute.

Warm up

3x10

Push ups

Sit ups

Back ext

Pull ups

Squats

Part 2

Deadlifts

3-3-3-3-3

Part 3

200 skips

25 wall balls

150 skips

25 wall balls

100 skips

25 wall balls

Workout of the Day March 23, 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 Squats
10 Back Ext

***Couch Stretch***

Part 2

Back Squat

5-5-3-3-2

Part 3

25 Push ups
35 Pull ups
45 Kettlebell swings
55 Sit ups
60 Burpees

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

12 min

2 Manmakers
4 Ball Slams
8 Ring Rows

For the ball slams, use a non bouncy med ball, raise it above your head and slam it into the floor, pick up and repeat. If you have a completely non bouncy ball and can't catch it on the first bounce, do what you can.  See vid below for manmakers too.