Workout of the Day September 23, 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.

Part 1

3 Rounds

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

Part 2

Back Squat
65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

Tabata workout
8 round of each movement
20 on 10 off
Kettlebell swings
Squats
Sit ups

Do all 8 rounds of 20 on 10 off of one movement before moving on to the next

Workout of the Day September 18, 2014

We are starting a strength cycle focusing on squatting and shoulder press. This week we will max out both lifts. Focus on form for the lifts and don't push outside your comfort zone too much. Ensure your form stays tight. Record your results as you will need those numbers. Warm up good today.

Part 1

3 Rounds

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

Part 2

Find Max single rep
Shoulder Press

Remember, these are strict shoulder presses, so don't use your legs at all.

Part 3

Run
40 Squats
Run
40 Kettlebell Swings
Run
40 Wall Balls

For the runs, 2 times around 87 and 89, 3 times around 88. Sub a 0.25mi treadmill run. I'd prefer to see runs happen, but sub a bike for 2 min or 0.75mi if you have a bike that measures distance.

Alt Wod

Same as above.

Workout of the day September 15, 2014

We are starting a strength cycle focusing on squatting and shoulder press. This week we will max out both lifts. Focus on form for the lifts and don't push outside your comfort zone too much. Record your results as you will need those numbers. Warm up good today.

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat
Find max single rep

Part 3

3 rounds

100 jump ropes
30 wall balls
20 pull ups
10 dips

Workout of the Day September 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.


Part 1

3 Rounds

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

Part 2

4 Rounds

Row 500M
20 Kettlebell Swings
Rest

Rest 1:1 between rounds, so if it takes you 4 min to complete, rest for 4 min. Sub a 0.25 mi or bike 0.75 mi bike.

Alt Wod

Same as above

Workout of the Day September 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

6 push ups
10 situps
10 squats
10 back ext

Part 2

15 pullups
30 Dips
50 Calorie row, bike, or run
200 Jump ropes
50 Calorie row, bike, or run
30 dips
15 Pull ups

Sub pushups for dips as needed.

Alt Wod

Part 1

3 Rounds

10 situps
10 squats
10 back ext

 Part 2

15 Ring Rows
30 Push ups
2 min bike
1 min jump rope
2 min bike
30 push ups
15 Ring Rows

Workout of the Day September 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
10 situps
10 squats
10 back ext

Part 2

Bench Press
5-5-5-5-5

Ensure your first working set is challenging enough.

Part 3

5 Rounds
Run Max effort Pushups
 Rest 1:1 between rounds

Run is 2 times around 87 and 89, 3 around 88 or 0.25 mi on the treadmill.

Alt wod

Same as above but sub a 2 min bike sprint or row sprint

Workout of the Day August 30, 2014

Sooooo...

I have a feeling no one did this workout from a couple shifts ago. So I'm going to re post it because it looks fun. If you did it give me a shout and I can get you something else.

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
8 squats
10 back ext

Part 2

2 Rounds
Run
10 Manmakers
15 pull ups
15 dips
20 Kettlebell swings
20 Goblet squats

For the run: 4 times around 87 and 89, 6 times around 88, or 0.5 mi on the treadmill.

 Alt Wod

Part 1

3 Rounds

 5 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

Run or Bike for 3 min
10 Pullups
10 Dips
15 Push ups
15 Kettle Bell Swings
15 Goblet squats

Scale back the goblet squats to air squats as needed. If it seems to be too much, cut out the Kettlebell swings.

Workout of the Day August 25, 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
5-5-3-3-3

Part 2

6 Rounds
Sled Drag 25M there and back
8 Burpees as fast as possible

Rest 1:1 In between  rounds, so if it takes you 90 sec to complete, rest 90 sec.

Stretch, actually stretch.

Alt wod

same as above, scale the weight back for the drag as needed.

Workout of the Day August 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

5 push ups
10 situps
8 squats
10 back ext

Part 2

2 Rounds
Run
10 Manmakers
15 pull ups
15 dips
20 Kettlebell swings
20 Goblet squats

For the run: 4 times around 87 and 89, 6 times around 88, or 0.5 mi on the treadmill.

Alt Wod

Part 1

3 Rounds

 5 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

Run or Bike for 3 min
10 Pullups
10 Dips
15 Push ups
15 Kettle Bell Swings
15 Goblet squats

Scale back the goblet squats to air squats as needed. If it seems to be too much, cut out the Kettlebell swings.

Workout of the Day August 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. 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
5-5-3-3-1-1

 Part 3

Light run, row or bike for 15 min

Follow up with stretching

This is a great workout to do before our spartan racers hit the course on Saturday. Good hormones will be released with the heavy back squats Good luck to the runners, and have fun.

Alt Wod
As above

Workout of the Day August 9, 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

3 Rounds
Run
21 kettlebell swings
12 Pull ups

Runs are 2 times around 87 and89 and 3 times around 88. Or 0.25 on the treadmill

Part 3

3 Sets
1 min plank

Alt Wod

Part 1

3 Rounds

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

Part 2
Bike 2 min
12 Kettlebell swings
15 Step ups

Part 3

3 sets
1 min plank

Workout of the Day August 6, 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 squats
10 back ext

Part 2
5 Rounds
Alternating every minute
10 Pullups
10 Push Press
20 Calorie Row

So, for this, start the first minute and complete 10 pull up. Once you complete the 10 pull ups rest the rest of the minute, so if it takes 20 seconds you are resting 40. The next minute do the 10 push press, try a barbell with this if you could. The next minute do a 20 calorie row. There is no rest between the rounds, do the work work quickly to get a longer rest period.

Part 3

Tabata core
8 Rounds
20 on 10 off

I want you guys to try a hollow rock hold for this, if that's not gonna work, do sit ups. You can make this easier by bending the knees and bringing your hands down to your sides. Try to have no gap between the floor and the lower back






Alt wod

Part 1

3 Rounds

10 Pull ups
10 situps
5 squats
10 back ext

Part 2
5 Rounds
Alternating Movements each min
10 Push ups
10 Squat
30 Second sprint on the bike

Complete the work in each min. Rest till the next min once the work is done.

Stretch and water. Yaaaaaaa