Workout of the Day - January 18, 2013

Part 1

2 rounds:

10 pullups
10 pushups
10 situps
10 squats
10 back extensions

Part 2

Run a mile

Put SCBA on after the run and then...


50 dumbell push press
100 Kettlebell swings
200 step ups
20 lengths of bay - farmer's carry


Part 2 is a partner workout, only one partner can be working at a time.  The mile is for the team and all the rep totals are for the team and can be broken up however you want.  You can substitute 8 minutes of bike instead of running.

Pick a weight that is manageable for dumbell push presses.  Remember to use hips and legs.  For the kettlebell swings, keep the heels glued to floor.  Keep steady pace on step ups - no jumping.  Pick a heavy weight for the farm carry.  It's one length, not there and back for the carries.

If you run out of air, you can take your pack off.

Workout of the Day January 15, 2013

Warmup good, run, bike, row, or stairs for 5 min.

Part 1

3 rounds
10 pull ups
15 push ups
10 sit ups
15 squats
10 Back ext

Part 2

Back Squat
3-3-3-3-3-3

Part 3

2 Max Effort back extension holds
You can use a ball and hook your feet under something

Part 4

3 Max effort planks

Make sure to rest between attempts

Workout of the Day January 10, 2013

 

 Don't be the Flamethrower Dude

Warm up good, light run, bike, or row. Bears,, butts, knees and crabs to follow. Do heed to toe.

Part 1

3 rounds
10 pull ups
10 sit ups
10 back ext

Couch stretch after. 2 min a side.

Part 2

Run 0.5 mi or row 800M or bike 4 min
Rest minimally but rest then:

3 Rounds
25 push ups
25 Squats
25 Kettlebell swings
Rest Minimally but rest then:

Run 0.5 mi or row 800M or bike 4 min

Scale the volume as needed in the  3 rounds as well as the distance in the run part. Keep heels glued to the floor on the kettle bell swings.

Workout of the Day January 7, 2013

Warm up with butts, knees, bears, crabs, spidermans, and more bears. Follow up with head to toe.

Part 1
3 Rounds
7 Push ups
10 Squats

Part 2
Bench Press
2-2-2-2-2

Part 3
15 Pull ups
5 Man Makers
11 Pull ups
7 Man Makers
7 Pull ups
10 Man Makers

Use a decent weight for the makers. Use bands or the TRX as needed for the pull ups. Sub push ups and squats at 3 for 1 for manmakers, or 2-3 to 1 burpees for man makers.

Part 4
3 Rounds
30 sit ups
15 back ext

Do this if there is time. Alternate between the movements. Rest as needed

Workout of the Day January 3, 2013

Warm up good. Do all of the stuff from last shift, plus scorpions.

Part 1

3 Rounds
5-10 Pull ups
10 Push ups
10 Sit ups
15 Squats
10 Back Ext

Part 2

Kettlebell Breathing Ladder
1-10-1

For this, your "rest" between each round is a breath for each rep you just completed. For example, after 1 rep your rest is one breath, after 2 reps its 2 breaths. Continue on. Go from 1 up to 10 reps, then back down to 1 rep. Think of breath control when being in BA when going through this. You may not to be able to stick to the breath scheme, but do your best.

Part 3

5 Rounds
Run 0.12mi or row 250M or bike 0.36mi
10 Burpees

Rest 60 seconds between rounds

Workout of The Day December 30, 2012

Warm up good. 5 min cardio, bears, crabs and head to toe mobility.

Part 1

3 rounds
10 Push ups
10 Squats
10 Back Ext

Part 2

Bench Press
5-5-5-5-5

Work up to a challenging weight then work your sets of 5.

Part 3

3 Rounds

Max effort pull ups

If you can't do 8 unbroken pull ups, do the rows with the TRX. Rest at least 10-20 seconds for every rep.

Part 4

Tabata Core

Pick a level of work which causes poo cramps

Stretch, water. Yaaaaaaaaa!!!!!!!!

Workout of the Day December 25, 2012

Warm up good, include 5 min light cardio. Butts, Knees, bears, crab crawls. Do head to toe.

12 Days of Christmas

1 Stair run
2 Dips
3 Chest to deck Burpees
4 Pull ups
5 sit ups
6 push ups
7 squats
8 lunges
9 box jump/ step down (or sub step ups)
10 Wall balls
11 Kettle bell swings
12 Deadlifts

For this, add one movement at the end of each "round". So, do 1 stair run, 2 dips one stair run, 3 burpees 2 dips 1 stair run etc.

Have fun and drink plenty of water, then load up on turkey.

Workout of the Day December 22, 2012

 

Warm up sweaty. Do butts, knees, crabs and bears. Follow up with head to toe.

Part 1

3 rounds
10 pull ups
10 push ups
15 squats
10 back ext

Part 2

Push Press
3-3-3-3-3

Warm up with lighter weights and work up.

Part 3

Alternating Tabata

Burpees
Core work

This is tabata style, 20 on 10 off, 8 rounds of each movement, 16 total rounds. However, alternate after each 10 second brake. For example, 20 on of burpees, 10 sec rest, 20 sec of core work. For the core work you can choose sit ups, planks or whatever you want.

Workout of the Day December 17, 2012

Warm up sweaty. Do butts, knees and bears. Follow up with head to toe.

Part 1

3 rounds
10 pull ups
15 push ups
15 squats
10 sit ups
10 back ext

Part 2

Back Squat
 5-5-5-5-5

Start light and warm movement up. Add weight to get into your working sets.

Part 3

3 Rounds

15 Walking lunge staep
100 jump ropes
15 walking lunge steps
 15 Kettlebell Swings

Take large steps for the lunges, and keep the heels down on the swings. Try holding a rubber plate overhead while doing the walking lunge, they go from 10 to 45#, try one out.

Stretch and water.

Workout of the day December 14, 2012

Get sweaty. Butts, knees, crabs, bears. Follow up with head to toe joint mobility.

Part 1

3 Rounds
10 pull ups
5 push ups
15 squats
10 back ext

Part 2

Shoulder press
3-3-3-3-3

Start light and work your way up to working weights

Part 3

Bench press
8-8-8

Keep weight moving fast.

Part 4

4 Rounds
Sprint 1 there and back in bay
15 push ups
Sprint 1 there and back in bay
30 sit ups

Stretch and water. Ya!!

Workout of the Day December 9, 2012

 

So I watched Jane Fonda and learned a few things, and I don't think I am quite ready for moves with that much hip movement, so what you get is what I have below.

Warm up good, 5 min of cardio followed by head to toe joint mobility and some other moves you can think of from previous dynamic warm ups.

Part 1

3 Rounds
5 Push ups
5 Squats
10 Back Extensions

Part 2

Couch Stretch 2 min per side

Part 3

5 Min
Stairs carrying a heavy sandbag (make as heavy as possible)

Rest 1 Min

5 Min
15 Wallballs
20 Sit ups

Rest 1 Min

5 Min
5 Pull ups
10 Push ups

Rest 1 Min

5 Min
10 Kettlebell Swings
15 Squats

Stretch and water.

Workout of the Day December 6, 2012

Warm up good. Butts, knees, crawls, walking lunge and the 'ol couch,

Part 1

3 rounds
5 push ups
7 squats
10 Back Extensions

Do the couch stretch after part 1 is complete.

Part 2

Back Squat
3-3-3-3-3

Part 3

5 minutes
15 push ups
20 sit ups

Rest 2 minutes

5 Minutes
10 Pull ups or ring rows
20 squats