Workout of the Day November 20, 2012

Warm up good. Follow up with head to toe joint mobility, butt kicks, high whatcamacallits and bear thingys. Do the couch job too.

Part 1


3 Rounds
10 pullups
15 push ups
15 sit ups
7 squats
10 back extensions

Part 2

Push Press
5-5-5-5-5

Use a barbell. Stay upright in the chest. When dipping for the push part, keep weight on you heels and push your knees out. Keep a good pace through this, ensure enough time for part 3.

Part 3

12 Minutes
2 Stair runs with sandbag
35 Situps
20 Jump Squats

Stairs, run to the top of the stairs at the hall you are at, at 87, go into the hose tower. Use the hand rail, and only one stair at a time on the way down. Do this twice per round. A jump squat is like a squat, just jump at the top. Make the sandbag heavy.

Stretch and water are good things. Thank Wes for today's workout.

Workout of the day November 15, 2012

Warm up with 5 min cardio. Follow up with butt kickers, high knees, bear crawls at a minimum. Do head to toe joint mobility. Guys going to CFD tomorrow, do part 1 and 2, but be conservative with part 2 and 3.

Part 1

10 pullups
5 push ups
15 sit ups
15 squats
10 back extensions

Part 2

Deadlift
5-5-3-3-1-1

Remember, tall chests on this movement and drive those heels into the floor. Don;t look like a dog taking a crap in the woods. Keep form perfect. If you are concerned with your familiarity of this lift either keep it lighter or substitute a bench press.

Part 3

Burpees on the Minute

With a continuously running clock, do 1 burpee the first minute, 2 the second minute....
Go as long as you are able to make the number of burpees in that minute.

Leave enough time to stretch. Drink water.

Workout of the Day November 12, 2012

Warm up good. Include 5 min cardio, joint mobility and butt kickers, high knees, bear crawls and bunny hops. Do couch stretch after part 1.

Part 1

3 Rounds
10 pull ups
10 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Back  Squat

3-3-3-3-3

Remember weight on back of foot, knees out and chest up. Go for form, if form stays good, try increasing the weight,

Part 3

8 min

100 Jump Ropes
15 Push ups
16 Walking Lunge

Stretch and water. Yaaaaaaaaa!!!!!!!!!!!

Workout of the Day November 4, 2012

Warm up good. 5 min light cardio. Butt kickers, high knees, bear crawls, crab crawls. Do the couch stretch for 2 min per leg.

Part 1

10 Pull ups
5 Push ups
15 squats
10 back ext

Part 2

20 min

10 Burpees
15 Kettlebell swings
20 sit ups

Substitute push ups for burpees if needed. Remember to keep your chest up and heels glued to the floor in the kettlebell swings.

Stretch and water.

Workout of the Day October 30, 2011

Warm up good. Include 5 min cardio, joint mobility and butt kickers, high knees, bear crawls and bunny hops

Part 1

3 Rounds
10 pull ups
15 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Shoulder Press
5-5-5-5-5

Part 3
Tabata run or bike

8 rounds
20 on 10 off

Set incline on at least 10% and go as hard as possible on treadmill or a higher resistance on the bike

Part 4

3 max effort planks
One prone and one on each side. Rest PRN

Stretch and water

Workout of the Day October 27, 2012

Warm up good. Joint mobility. Include butt kickers, high knees, bear crawls.

Part 1

3 Rounds
10 pull ups
15 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

5 Min Fast Walk with treadmill at max incline
Rest 60 sec
4 Min Kettlebell Swings
Rest 60 sec
5 Min of Step ups
Rest 60 Sec
4 Min of Farmers carry (heavy)

Do this workout on air. See how long you can go for.

Stretch and water.

Workoutof the Day October 22, 2012

Warm up good. That is all.

Part 1:

3 rounds

5 pullups
7 pushups
15 squats
15 back extensions


Part 2:

Today's workout is... Bromance.

Run 1/2 a mile
20 man makers
40 ring rows
60 kettle bell swings
80 push press
100 situps
Run 1/2 a mile

Partner up. Only one person working at a time.  Pick appropriate weights and ensure your form is good. The reps listed are total reps, not reps per person. This is a longer one.

Water + Stretching = Good

Workout of the Day October 19, 2012

Warm up good. Make sure shoulders are ready. Head to toe joint mobility, butt kicks, high knees and bear crawls please.

Part 1

10 Pull ups
7 Push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Deadlifts 
5-5-5-5

Part 3

Alternating Tabata

Run
Burpees
Total of 16 rounds. 8 of each movement

Alternate 20 seconds work, 10 seconds rest, alternate between movement. 
Example:  20 seconds run, 10 seconds rest, 20 seconds burpees

For the run, treadmill at least 10 % up and as hard as you can go.  Alternate with a partner, you can row or bike as an alternative to the run

Part 4

Thigh master.  As many squeeze-pumps as possible in 20 minutes

or

3 rounds
33 situps each round


Stretch and water. 

Workout of the Day October 14, 2012

Warm up good. Make sure shoulders are ready. Head to toe joint mobility and bear crawls please.

Part 1

10 Pull ups
7 Push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Bench Press
3-3-3-3-3

Warm up with lighter weight, tehn get into it with your working sets.

Part 3

Narrow Grip bench

8-8-8

Part 4

12 min
Run
max effort push ups

87 and 89 once around, 88 twice around building

Stretch shoulders. Water

Workout of the Day October 11, 2012

Warm up good. Include bunny hops, bear crawl, high knees, butt kickers and head to toe joint mobility. Consider the couch stretch. Ya.

Part 1
3 rounds
10 pull ups
15 push ups
15 squats
10 back extensions (cosider holding a plate)

Part 2
Deadlift
3-3-3-3-3
Ensure proper form. Warm up light and work heavier

Part 3
3 Rounds
25 sit ups

Part 4
3 Rounds
25 Kettle Bell swings

Stretch and water.

Workout of the Day October 6, 2012

Warm up good. Include bunny hops, bear crawl, high knees, butt kickers and head to toe joint mobility. Consider the couch stretch. Ya.

Part 1
3 rounds
10 pull ups
4 push ups
5 squats
10 back extensions

Part 2

20 minutes
Run
25 sit ups
15 push ups
10 squats

Run; 87 and 89 do 2 laps, 88 do 3

Part 3
Farmers carry max distance

Choose 2 heavy ish dumbells. Set 2 cones up 20 m apart. Carry the weights as far as you are able back and forth between the 2 cones. As soon as you put the weight down, you are done

Stretch shoulders, legs and bum after. Drink plenty of water today

Workout of the Day October 3, 2012

Fitness assessments today.

That is all.