Workout of the Day November 18, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
10 squats
10 back ext

Part 2

 Bench Press

10-7-5-3-3-2-2-2

Part 3

10 Min
7 Push Press ( use a barbell or dumbells )
10 Goblet Squats ( use a kettlebell )
15 Medicine Ball Sit ups

Med ball sit ups, hold the ball above your head on the floor, then sit up while holding the ball.

Water is good.

Workout of the Day November 15, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
5push ups
15 sit ups
10 squats
10 back ext

**** Couch Stretch ****

Part 2

Back Squat

2-2-2-2-2-2-2

Part 3

4 Rounds

1min Burpees
30 sec rest
1 Min kettle bell swings
30 sec rest
1 min jump rope

30 Sec rest

Workout of the Day November 10, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Shoulder Press
 3-3-3-3

Part 3

Row 500M
---then---
21-15-9
Wall balls
pull ups/ ring/ body rows

Do 21 of each movement, then do 15 of each then 9.

Workout of the Day November 7, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
5 sit ups
10 squats
10 back ext

Part 2

6 Rounds

In 3 Minutes:

8 Goblet Squats
12 Hanging Knee raises
Row 200 Meters

You will have 3 minutes to complete the 8 goblet squats, 12 hanging knee raises and the row, once you complete that, you rest till 3 minutes has elapsed, then start the next round.

Stagger start on the minute or 2nd minute to accommodate the rower for everyone. Remember, the harder you work, the more rest you get.

Workout of the Day November 2, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
10 sit ups
15 squats
10 back ext

*** Couch Stretch after part 1 ***

Part 2

Back Squat

3-3-3-3-3-3-3-3

Sooooo.. this is a lot of reps, these weights should not be maximal, and should move fast at the start, and get a bit tougher by the end. Also, choose a weight which won't have a big increase from the first set to the last. For example, starting with 100lbsand ending with 200.

Part 3

3 Rounds

Row 500 Meters

Rest between each set at a minimum of 2:1. If there are 4 rowing at the hall, your rest will be till everyone else goes and it gets back to you. These are full out efforts.

Stretch butt and hamstrings after. Water is your friend.

Workout of the day October 30, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees. inch worm and bears followed by head to toe. Ensure shoulders are ready


Part 1

3 Rounds

10 Pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

5 Rounds

In 3 Min
Row 250 M or Bike 1 min hard or run 0.12 mi or run around hall once
20 Sit ups
Max effort Push ups

Rest 2 min between Rounds

For this workout, row the distance, complete 20 sit ups next, and with the remaining time in the 3 minutes do as many push ups as you can.

Workout of the Day October 25, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees. inch worm and bears followed by head to toe. Ensure shoulders are ready


Part 1

3 Rounds


7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Bench Press

5-5-5-5-5-5-5

Part 3

5 Rounds

6 Pull ups
6 Dips
12 Burpees
Row or bike full out for 30 Seconds

Rest 1:1 between rounds. That means if it takes you 1:54 to do a round you rest that long before going into your next round.

Adjust the number of rounds in part 3 to accommodate how much time remains after the bench.

konlabos

Workout of the Day October 22, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
10 sit ups
15 squats
10 back ext

*** Couch Stretch after part 1 ***

Part 2

Back Squat

5-5-5-5-5

Part 3

20 minutes

3 Push press
7 Sand Bag Ground to shoulder

On the even min do  the push press, on the odd minutes perform sandbag ground to shoulder anyway.
Use barbell or dumbells for the push press. Select a smart weight, these should not be maximal weights. Same goes for the sandbag. Adjust the 20 minutes to accommodate time schedule.

Now... watch this video as there will be an exam.

Workout of the Day October 17, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds

5 push ups
10 sit ups
15 squats
10 back ext

Part 2

7 Rounds

Run
10 pull ups
Run
10 Burpees
Rest 30 seconds

Runs are 50 meters out and 50 meters back. Pace it out. Scale the pullups as needed. Cut the number reps of either movement to scale the workout. Or consider cutting the number of rounds.

Workout of the Day October 14, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5-5

Part 3

5 Rounds

:30 Row (full out)
:30 Rest
:30  Kettle Bell Swings
:30 Rest
:30 Shuttle Run 10M There and Backs
:30 Rest

Yes, this has 3 movements in it and requires a rower. Have someone working at all times, this will allow the rower to be open for use by all.

Workout of the Day, October 9, 2013

 

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Do the couch after part 1.


Part 1

3 Rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back ext

Couch

Part 2

Back Squat

8-8-8-5-2-2-1

These are tricky numbers, like Gandalf says... choose your weight wisely. Start lighter, work your way up gradually.

Part 3

3 Rounds

Run

30 Wall Balls

30 Step ups

87 and 89 twice around on the runs, 89 3 times. You can do jump up step downs if as an alternate to step ups.

Lots to do, if time is tight, ensure the squatting gets done, cut back the number of rounds in part 3 to fit your time. Stretch and water. Focus on butts and hammies in stretch.

Oct 6

Part 1-
10 pull ups
10 push ups
5 sit ups
10 squats
10 back ext

Part 2
Deadlifts
3 rounds of 5 work up to a good weighr

Part 3

150 jump ropes 

50 sit ups 

120 jump ropes 

40 sit ups 

90 jump ropes 

30 sit ups 

60 jump ropes 

20 sit ups 

30 jump ropes 

10 sit ups