Workout of the Day February 9, 2012

Warm up as normal.

Part 1

2 Rounds
2-10 pull ups
10 Squats
10 Sit ups
10 push ups
10 Back Ext

Part 2

5 Rounds
Run 0.25 or bike 0.75 or row 500M
Rest 2 Minutes

Partner up if equipment is tight, one rests one goes.

Part 3

10 Minutes
30 Sit ups
7 Manmakers

Use 10-25# dumbbells for the makers.

Stretch and h2whhhoa

Workout of the Day February 6, 2012

Warm up as normal

Part 1

2 Rounds
2-10 pull ups
10 Squats
10 Sit ups
10 push ups
10 Back Ext

Part 2

15 Minutes
Bike, run, row, or step
1 minute at 90%
1 minute at 50%

Part 3

21-15-9
Deadlift
Burpee
Use a barbell or dumbbells. Pick a weight you can complete all the reps. Try 95-135# for barbell or 30-55# dumbbells

Stretch after. Have different start places to accommodate the number of people. Eg, some start on part 3 and some start on part 2.

Workout of the Day February 1, 2012

Warm up as normal.

Part 1

2 Rounds
2-10 pull ups
10 Squats
10 Back Ext
10 push ups

Part 2

4 Rounds
Run 0.25mi or bike 0.75mi or row 500m
Rest 3 minutes

Part 3

7 Minutes
5 Kettlebell swings
10 sit ups

Use heavier kettlebells. Remember dumbells can be used like a kettlebell.

Stretch legs, bum.
H2Whoahhhh

Workout of the Day January 29, 2012

Warm up as normal.

Part 1

2 Rounds
2-10 pull ups
10 Squats
10 Sit ups
10 push ups

Part 2

Tabata Run
8 rounds
20 on 10 off.
Set the treadmill to 12 on the incline and go full out. These are meant to be full out efforts. They can also be done on a bike set to a minimum of 16, and 10 on the rower.

Part 3

5 Rounds
80 Jump ropes
30 step ups
20 Kettlebell Swings

Stretch and H2Whoahhhh

Workout of the Day January 24, 2012

Warm up as normal.

Part 1

Tabata Run
8 rounds
20 on 10 off.
Set the treadmill to 12 on the incline and go full out. These are meant to be full out efforts. They can also be done on a bike set to a minimum of 16, and 10 on the rower.

Part 2

Bench Press
 2-2-2-2-2-2-2

Part 3

21-15-9
Pull ups
Burpees

Pull ups can be with a band or jumping. If you have pull ups try to do as many as you can before going to the band or jumping.

Stretch and H2 Whoaaa

Workout of the Day January 21, 2011

Warm up As normal.

Part 1

2 Rounds
3-10 pull ups
5 push ups
10 sit ups
10 squats

Ensure warm up and Part 1 don't take longer than 15 min. Part 2 may take a bit longer.

Part 2

Run 0.25, or bike 0.75, or row 500
10 box jumps (or step ups)
20 med ball slams
30 Burpees
40 Walking Lunge steps
50 Kettlebell swings
Run 0.25, or bike 0.75, or row 500
50 Kettlebell swings
40 walking lunge steps
30 Burpees
20 Med ball slams
10 Box Jumps
Run 0.25, or bike 0.75, or row 500

Stretch and water.

Workout of the Day January 13, 2011

Warm up as normal

Part 1

2 Rounds
2-10 pull ups
10 push ups
10 squats
5-10 back ext

Part 2

Tabata Run, Row, Bike, Step, Skip

8 Rounds
20 on 10 off

These are sprints

Part 3

Back squat
3-3-3-3-3

Go to a tough 3 reps

Part 4

10 Minutes
7 Kettlebell Swings
14 Sit ups

Stretch. Water is good

Workout of the Day January 8, 2011

Warm up as normal, ensure a good dynamic warm up and avoid the stand and hold stretches. Move your joints through a range of motion to prepare, go head to toe.

Part 1

3 Rounds

5-10 pull ups
15 push ups
15 sit ups
15 squats
15 back extension

Part 2

Run, Bike, Row, Step
4 minutes on......... 3 minutes off
2 minutes on......... 30 seconds off
1 minute on .......... 3 minutes off
2 minutes on......... 30 seconds off
4 minutes on.......... Done

These are hard efforts, record your distances to see if the second sets are the same as the first.
At 57, I want someone on the rower.

Tabata core (only if time permits, the stretching will take priority today)
Stretch (the stand and hold variety) and H2whooo

That is all.

Workout of the Day January 5, 2011

Warm up as normal. Have everyone watch the video of the man maker. Or have one person demo it correctly.


10-9-8-7-6-5-4-3-2-1

Man Maker
Lengths of the bay farmers carry (use 2 class A foam pails)
Wall Balls

At the end of each round carry the sand bag duffle up the tower once at 58, or the inside stairs at 57 twice.

Use 10-20 pound dumbbells for the man makers. If the pails become too much for the farmers carry, choose a couple dumbbells of an appropriate weight as a substitute.

For the wall balls, use a 16-20# ball to a 10' target.

Not sure exactly how long this will take, but if time permits, tabata core. Pick one movement and stick to it. Also choose a time frame for the work and rest.

Workout of the Day December 31, 2011

Warm up as normal. Ensure your shoulders are ready. Do 3 rounds 4 Pushups, 10 sit ups, 10 squats, 10 back extension.

"Farewell to 2011"

Run 0.25 mi
60 push ups
33 kettlebell swings
Run 0.25 mi
40 Push press with a 45# bar
22 Deadlifts with 135#
Run 0.25 mi
20 Dips
11 pull ups

Sub a 500M row or a 0.75mi bike for the run or skip for 2 minutes.

If there's time core it up, movements and formats up to you.

Workout of the Day December 28, 2011

Warm up as normal. Include a good joint mobility deal. Follow up with 2 rounds of 10 push ups, sit ups and squats.

“12 DAYS OF CHRISTMAS”

1 Sled Drag There and Back
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges (each step = 1)
9 box jumps
10 wall balls
11 kettlebell swings
12 Deadlifts

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Put 3 plates on the sled. Use it outside.  Deadlifts pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Not sure on the time frame, but if there is is some of the aforementioned, hit up some core work.

Water is good, yeahh.

Workout of the Day, December 23, 2011

Warm up as normal.

Part 1

Tabata run/ bike/ row
8 Rounds
20 on 10 off

Treadmill set to 12 on incline, bike to at least 16, rower to 10 and step fast. These are sprints.

Part 2

200 Jump ropes
100 step ups
75 sit ups
50 walking lunges
40 jumping pull ups
30 wall balls
20 pushups
10 squats

Stretch and hydrate.