Workout of the Day May 18, 2016

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

2-3 Rounds

10 push ups
10 squats
 5 back ext

Part 2

3 rounds
10 russian step ups per leg
rest 60 sec
10 good mornings
rest 60 seconds

Part 3

Back squat

5-5-5-5-5

Part 4

30 wall balls
10 pull ups
20 wall balls
10 pull ups
10 wall balls
10 pull ups

Workout of the Day May 15, 2016

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

2-3 Rounds

5 push ups
10 squats
10 back ext

Part 2

4 rounds
Row 800M or Run 0.5mi or bike for 4 min
15 Pullups or ring rows
15 Dumbell Thrusters
15 Burpees

Part 3

100 Sit ups

Workout of the Day May 10, 2016

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
3 Push ups
10 squats
10 back ext

Part 2

10 Rounds
Sled drag 25M there and back (50M total)
8 Dumbell ground to overhead
8 Plyo Push ups (plates outside hands, pushup, hands land on plate, step hands back down)
Rest 1:1
Rest as long as it takes to complete

Do the first version of the plyo push ups in the video. You can move your hands up onto a 45# plate. Use 2 cones and pace them 25 paces apart. Sleds can be a minimum of 2 plates. This workout may take a while (30ish min)

Workout of the Day May 7, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 7 rounds

In 4 min
14 Calories on the rower
7 Burpees
7 Kettlebell Swings to eye height
35-40 Sec sprint on the bike

Set the rower units to calories. Row hard. Sprint through the work to get to your rest period. If you are at 89, use the bike that measures and see if you are able to get the 14 cals on the bike. Actually set the bikes resistance higher than an easy spin and sprint it.

Part 3

100 walking lunges

Workout of the Day May 2, 2016

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

2 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

 40 min

10 Dumbell Thrusters

10 Hanging Knee raises

1 min bike/ run or row

20 Push ups

20 sit ups

1 min bike , run or row

40 Walking lunge steps

80 jump ropes

Workout of the Day April 29, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Bench Press
Build to a challenging set of 10
Then 1 set -15%

 Part 3

3 Rounds

45 sec/ arm single dumbell overhead carry
Rest as needed
6-10 Dips
Rest as needed
15 Kettlebell swings to eye height (heavier)
Rest as needed

Part 4

100 Walking lunge steps

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

2-3 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

Every minute for 30 min, alternating

Min 1- 30-40 jump ropes
Min 2- 8-10 burpees
Min 3- 12-15 kettlebell swings

Part 3

3 rounds

8 Bent over dumbell rows
rest
1-1.5 min plank
rest
30 walking lunges
Rest

The rest in part 3 is as much rest as is needed.

Workout of the Day April 21, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext
 
Part 2

Back Squat
In 15 min
Build to a challenging  5 reps

After the 15 min, take off 15% your heaviest load and do one more set of 5

Part 3

6 Rounds
1 min Farmers Carry (1 dumbell per hand)
30 sec rest
1 min Sled Drag 20M there and backs
30 sec rest
1 min Plank
30 sec rest

Part 4

80 Walking lunges (if legs aren't too smoked)

Wokout of the Day April 16,

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

20 min
24 calorie row or 90 sec sprint on bike or 90 sec sprint on treadmill on max incline
12 Goblet squats (heavier)
96 Jump ropes
1 min walk rest


Part 3

100 Walking lunges

Part 4

100 Sit ups

Workout of the Day April 13, 2016

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

Take no more than 15 min to build to a challenging 5 rep bench press

Part 3

5 Rounds
Row 500M or run 0.25 mi or bike sprint for 2:30
Rest as long as it took you to make the interval. So if you row in 2:11, you will rest for 2:11

Part 4

80 walking lunge steps

Workout of the Day April 8, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat

Use no more than 20 min to work up to a challenging set of 5

Part 3

20 min
20 Step ups
10 Dumbell Snatch (ground to overhead) Alternating
5 Dumbell Push press (use 2 dumbells)
2 There and back Sled drags (20 M there and 20 M back)

Do the first demo'd movement. No squat needed.

Part 4

100 sit ups

Workout of the Day April 5, 2016

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

2-3 Rounds

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

Part 2

In 4 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

In 6 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

In the first 2 times through this, you will not finish the work, that is ok and the point. So in the first part in the 4 min, if you only make it to 10 hanging knee raises, that is where you stop. Rest the 3 min, then do it again but for 6 min, this time you will make it further through. Again rest 3 min. On the last one you are to finish the workout.

Part 3

5 sets
Plank 1 min
Rest 1 min between efforts