Workout of the Day February 22, 2012

Warm up, joint mobility.

Part 1

3 Rounds
10 push ups
10 sit ups
10 back extension
5 squats

Part 2

10 Rounds
Run, Bike, Row
30 Second sprint
60 Seconds Rest
Multiple people can use one apparatus. Start on the 45 seconds for the second partner.

Part 3

7 Rounds
15 Air squats
5 Pullups or 10 Ring rows

Workout of the Day February 17, 2012

Warm up as normal

Part 1

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

Part 2

Run, Bike, Row
30 Second sprint
90 Seconds Rest
Multiple people can use one apparatus. Start on the 1 minutes for the second partner.

Part 3

Burpees on the minute
One burpee the the 1st min, 2 the 2nd min, 3 the 3rd min.... go until you can't make the number of burpees required in that minute

Do core work if time permits.

H2Whoaaaa

Workout of the Day February 14, 2012

Warm up as normal

Part 1

3 Rounds
2-10 pull ups
10 squats
10 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

Part 3

2 Minutes Kettlebell swings
Rest 4 minutes
6 Minutes
10 Push ups
10 sit ups

Move with purpose through this today. Don't dawdle through the warm up and part 1. Those are there to just get you warm.

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.