Workout of the Day December 20, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Pick a cardio tool (rower, bike, treadmill)

2 min warm up pace
26 min 30 seconds hard 30 seconds light
2 min cool down

Here, in my opinion is the triage of easier to harder movements. Bike, run then rower. You should push the pace during the 30 seconds of hard then go easier for the 30 seconds of light. If you are on the bike, turn the resistance up a bit for the 30 seconds of hard, then lower the resistance for the 30 seconds of light. Also slow the cadence for the light portions. On the rower, push the pace during the hard, you may want to turn the resistance down on the rower or slow the rate of your pulls or rest with no rowing. The same could be said for the treadmill. The bike is a good challenge.

Part 3

3 sets
30 seconds prone plank, then 30 seconds on each side for a side plank.

Rest as needed between sets. You won't put any extra anatomy on the floor when moving between prone and the side planks.

Workout of the day December 15, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

10 push ups
10 situps
10 squats
10 back ext


Part 2


Push Press
2-2-2-2-2


Remember to warm the movement up well and do sets, building up in weight, till you get into your working sets. Ust the legs to help drive the weight up.


Part 3


Bench Press


10-10-10


Moderate load, the bar shouldn't be moving up slow in any set


Part 4


Death by pull ups
do 1 pull up the 1st min, 2 the 2nd, 3 the 3rd... Continue on as many minutes as you are able. The pullups can be broken into as many sets as needed to achieve the number for that minute.

Workout of the Day December 12, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

 2 Rounds

10 squats
10 back ext

Part 2

10 Pull ups
20 dips
30 Burpees
40 Kettlebell Swings
50 Step ups holding a kettlebell
60 push ups
70 Walking Lunge Steps
80 Sit ups
90 Second Plank Hold (accumulate over as many sets as needed)
100 Jump Ropes

To scale this back, cut the reps to half.

Workout of the Day December 7, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

 Part 2

Shoulder Press
3 @ 70%
3@ 80%
3+ @ 90 %


Part 3

3 Rounds
1 min per station
Wall Balls
Kettlebell Swings
Step ups
Push Press (45-75# barbell)
Rest


Do 1 min at each station before resting for the 1 min. Make transitions quick between movements, the clock doesn't stop.

Workout of the Day December 4, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
3 @ 70%
3@ 80%
3+ @ 90 %

Part 3

12 Kettlebell Swings
20 sit ups
2 Calorie row, bike or run
12 Kettlebell Swings
20 sit ups
4  Calorie row, bike or run
12 Kettlebell Swings
20 sit ups
6  Calorie row, bike or run

Keep adding 2 calories till you get to 20 doing the 12 kettlebells and 20 sit ups in between.

This is a longer workout out, like 20-30 min. Move through all the work with purpose.

Woorkout of the Day November 29, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

Part 2

Shoulder Press
 5@ 65%
5@ 75%
5+ @ 85%

Part 3

6 min
10 Hanging knee raises
20 Kettlebell Swings
30 Jump ropes

Rest 4 min

6 Min
Dumbell Burpee Box step overs

You can do the step overs over anything, including benches.

Workout of the Day November 26, 2014

If you have been following the strength program over that last while, we are re doing the same cycle for a second time. So if you have been following (all 3 of you, if that judging by the hit counter), for this next cycle add 10-20 lbs onto you squat max number and 5-10 on the shoulder press. If you are just starting this, now is a good time because it is a fresh cycle.


Remember, the + set means do as many reps as you can at that weight.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
5@ 65%
5@ 75%
5+ @ 85%

Part 3

15 Minutes
Alternating Movements each minute
40 Skip ropes
20 Push ups
15 Wall Balls

So in min 1 do the jump ropes, rest as much time as is left in the minute. In minute 2 do the 20 push ups, rest as much time as you have left. In the 3rd min do 15 wall balls and rest the rest of the minute. Continue through till the end of the 14th min.

Workout of the Day November 21, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
7 push ups
10 back ext

Part 2

Shoulder Press
40%x5
50%x5
60%x5

Part 3

In 12 minutes
15 Sit ups
15 Push ups
15  Sit ups
15 Squats

Workout of the Day, November 13

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds
5 Burpees
10 back ext

Part 2

Shoulder Press
75%x5
85%x3
95%x1+

Remember to warm up thoroughly with the shoulder press at lighter weights before getting into your working sets.

Part 3
15 Pull ups
100 Push ups
15 Pull ups
100 Sit ups
15 Pull ups
100 Squats

Keep the sets to a manageable size and keep the rest short. Scale back the numbers as needed, but remember this should be challenging.

Workout of the Day November 10, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

***Couch Stretch***

Part 2

Back Squat
75%x5
85%x3
95%x1+

Part 3

5 Rounds
In 2:30 min
5 Burpees
Row 250M
Wall Balls till the time is up
Rest 1 min Between Rounds

Workout of the Day November 5, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds



7 Push ups
10 squats
10 back ext

Part 2

Shoulder Press

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Run
25 Pull ups
Run
50 Push ups
Run
50 Squats
Run
50 Sit ups

For the run, do 2 laps at 87 and 89, 3 at 88. Or do 0.25 mi on the treadmill. Sub 0.75 mi bike for the run.

Workout of the Day November 2, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

***couch Stretch***

Part 2

Back Squat

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Every minute for 20 minutes
alternating exercises
2 manmakers
15 wallballs

so in the first minute complete 2 manmakers and rest the remainder of the time in the minute. In the second minute complete 15 wallballs and rest the remainder of the time. Continue this rep scheme alternating between exercises for the 20 min (10 sets of each movement)