Workout of the Day February 1, 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
3-3-3-3-3-3

Part 3

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

Part 4

100 Sit ups

Workout of the Day January 29, 2014

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

***Foam Roll Back 20 times between parts 1 and 2***

Part 2

10 Rounds

10 Kettlebell Swings
20 Walking Lunge steps
30 Second sprint on bike or rower

Rest 1:30 between rounds.
Stand on the bike to sprint for the 30 seconds, push hard.

Part 3

3 Rounds
60 second Plank

Rest as needed between rounds.

Workout of the Day January 24, 2015

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

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

3-3-3-3-3-3

Part 3

3 Rounds

Run 0.25 Mi or row 500M

21 Kettlebell swings

12 Pull ups

Part 4

100 Sit ups

Workout of the Day January 21, 2015

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

5 Rounds

Row 500M
10 Thrusters

Rest 1:1 between rounds

Thrusters are a front squat going into a press, They can be done with dumbells or barbells. See Videos below.You can sub a .75 mi bike or a .25 mi run for the row. I'd like to see as many people row as possible.

Part 3

100 sit ups

Make to to include the third video in your learning as well.

Workout of the Day January 16, 2015

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

Push Press
3-3-3-3-3

Part 3

5 Rounds

5 Bench Press + 5 Plyo Push ups

So, do the 5 bitch press then go directly into the 5 plyo push ups.

For the Plyo push ups, use the first demo in the video, remember to walk your hands down. Use a 25# or 45# plate for the target to push up to.

Part 4

Tabata Sit ups

8 Rounds
20 on 10 off

Workout of the Day January 13, 2015

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
5-5-5-5-5

Go up in weight each round.

Part 3

5 Rounds
In 2 Min
6 Burpee Step ups
12 Kettle Bell swings

Rest 1 minute between rounds

In the 2 minutes perform the 2 movements as many times as possible. Ensure to take the minute rest.

There is a lot to do today, so move with purpose.

Workout of the Day January 8, 2015

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

Part 1

Warm up well. Enure the head to toe happens. Start of with 60-100 jumping jacks. Try the couch stretch after your dynamic warm up.

Part 2

3-5 rounds

20 Pullups
30 push ups
40 sit ups
50 squats

Rest 3 min between rounds
 Scale the rounds back as needed. Decide before you start how many rounds you are doing, stick to that number unless you grossly mis estimated.

Workout of the Day January 5, 2015

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

Leave it at this, today is our fitness testing, so I'd not do too much other than get warm and maybe address any mobility concerns.

Next shift will be a memorable workout.

Workout of the Day December 31, 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

Front Squat
4-4-4-4-4

Keep this lighter and move the weight up as you get comfortable With the front squat. Remember to keep your elbows pointed to the roof as you go down. Watch the video below.

Part 3

5 Rounds
Row 500M
 Rest as needed between.

Sub running 0.25 mi or .75 mi bike. Rest as needed. Remember that many people can share 1 rower as you will be resting.

Workout of the Day December 28, 2014

Warm ups real good. Do head to toe and dynamic work.

Bike, row, run 5 min, do good head to toe.

Part 1

3 Rounds
 5 push ups
7 squats

10 Back ext

“12 DAYS OF CHRISTMAS”

1 Run
2 Goblet Squat
3 Kettlebell Push Press
4 Walking Lunge Steps holding a Kettlebell
5 Kettlebell Swings
6 Pullups
7 Knee to Elbow or hanging knee raises (sub sit ups prn)
8 Burpees
9 Step ups
10 Push ups
11 Sit ups
12 Jumping Squats

This workout is done just like the song….Round 1 = 1 Run, Round 2 = 2 Gob Squats and 1 Run, Round 3 = 3 Kettlebell Push press, 2 goblet squats, and 1 run  ….etc. Go until all 12 rounds are complete.

For the Run: 0.12 mi on the treadill or 1 time around 87 and 89 or 2 times around 88. Bike or row at a decent effort or 60 seconds as a sub for running.

This is a long workout! Be smart.

Workout of the Day December 23, 2014

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

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

50 Kettle Bell Swings
40 Step ups
30 Wall Balls
20 Pull ups
10 Walkling Lunge steps
5 Man Makers
10 Walkling Lunge steps
20 Pull ups
30 Wall Balls
40  Step ups
50 Kettlebell Swings

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.