Workout of the Day January 13, 2014

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


Part 1

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

Part 2

In 10 Minutes:

4 rounds
15 Push Press (dumbell or barbell)
15 Sit ups or hanging knee raises
100 Jump Ropes

If you are done in under the 10 minutes, do burpees till the 10 minutes is up. If you don't finish that's ok too. Do not work over the 10 minutes.

Rest 5 Min Then:

3 Rounds
Max Effort Push ups
Row 500M or run 0.25 or bike hard for 2 min or 0.75 mi
Rest 2 min

Drink water and stretch after. Yep

Workout of the Day January 10, 2014

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


Part 1

3 Rounds
10 Pullups
5 push ups
10 situps
7 squats
10 back ext

Part 2

Push Press

5-5-5-5

Part 3

Walking lunge with Dumbells

5 steps x 4 sets

Part 4

12 Min

6 Push ups
12 kettle bell swings
24 squats

If you choose, make the push ups harder by doing ring push ups.

If time looks like it may be tight, skip part 3.
Water and stretch. Yaaaa

Workout of the Day January 2, 2014

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


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch ***

Part 2

Back Squat

4-4-4-4-4

Part 3

3 Rounds

10 Goblet Squats

100 Jump ropes

15 Pullups or Ring Rows

Try a little heavier of a kettlebell or dumbell for goblet squats.

Workout of the Day December 28, 2013

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


Part 1

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

*** Couch Stretch ***

Part 2

Back Squat

3-3-3-3-3

Part 3

5 Rounds

Run 0.31 mi or bike 2 min hard or row 500 m
15 Squats with Dumbells followed by a push press (so squat, stand, and go into a push press)
Rest

Rest after each round exactly how long it took you to complete the round. If it take 3 min to complete, rest 3 min before starting the next round.

Move quickly through the work, there is lots to do.

Workout of the day December 25, 2013

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

Part 1
10 push ups
10 sit ups
10 squats

“12 DAYS OF CHRISTMAS”

1 Sled Drag There and Back 20m (if too cold or snowy change this to stairs)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges with plate overhead (each step = 1)
9 step ups
10 wall balls
11 kettlebell swings
12 Man makers

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Put 3 plates on the sled. Use it outside. Deadlifts pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Not sure on the time frame, but if there is is some of the aforementioned, hit up some core work.

Workout of the Day December 20, 2013

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


Part 1

3 Rounds
10 Pullups
5 Push ups

10 sit ups
15 squats
10 back ext

Part 2

Shoulder press

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

Part 3

Partner workout

6 Min
Max effort push ups
80 M shuttle run (shuttle 10M there then back for 2)
Perform as many push ups as you can while your partner does the shuttle. Then switch

Rest 2 Min

6 Min
Max rep wall balls
200M row or 0.12mi sprint (run)
Do wall balls till partner finishes row, then switch. I would prefer to see you row.

Workout of the Day December 17, 2013

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


Part 1

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

*** Couch Stretch ***

Part 2

6 Rounds

2 Min to Complete:
Row 250M or run 0.15 mi or bike hard for 60 Sec
10 Kettlebell Swings
Max effort sit ups in time remaining

Rest 1 min between rounds

So in 2 minutes, complete the distance of your selected mode of travel, complete the 10 kettlebell swings, then do sit ups till the 2 minutes in that round are up. Rest the 1 minute, then repeat.

Have fun. Water is good.

WOD dec 12

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

Part 2
Squat 2-2-2-2-2

Part 3
6 rounds of
2 min of as many reps of
5 pull ups
10 push ups
15 air squat
Rest 1 min then do next round

Workout of the Day December 9, 2013

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


Part 1

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




Part 2







10 Minutes to establish a heavish:
2 rep push press

Part 3
20 Minutes (alternating exercises)

10 Burpees
13 Kettlebell swings

The first minute perform 10 burpees, rest till the minute is up, then the next minute perform 13 kettlebell swings, then rest the rest of the minute. Then back to burpees. I'm sure you get the idea. Scale back the number of reps as needed, you should be able to complete all the reps. If you scale back, try not to cut the reps back again mid workout just cause you are tired.

WOD Dec 1 2013

WOD December 1 2013
Since we're working December 1st this year I thought we should start it out with a little 12 days of Christmas!

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

Part 1
10 push ups
10 sit ups
10 squats

“12 DAYS OF CHRISTMAS”

1 Sled Drag There and Back 20m (if too cold or snowy change this to stairs)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges (each step = 1)
9 box jumps
10 wall balls
11 kettlebell swings
12 Deadlifts

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Put 3 plates on the sled. Use it outside. Deadlifts pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Not sure on the time frame, but if there is is some of the aforementioned, hit up some core work.


Water is good, yeahh

Workout of the Day November 26, 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
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

 Part 2

4 Rounds
Run .31 mi or bike 2:30 or row 500M
10 Walking lunge steps holding a plate overhead
20 Push ups

***Then***

3 Rounds
Run 0.25 or bike 2;00 or row 400M
10 Goblet Squats
20 Ring Rows

There is no break between the 2 sections of part 2. This is a big workout, so be sweaty and ready before starting. There is a cap of 30 minutes to complete everything.

Stretch and water is good.

Workout of the Day November 23, 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
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

Part 2

In 20 Min Find a heavish:

2 Back Squat + 1 behind the neck Push press

Do 2 back squats, then perform one push press from behind the neck. Work at this for 20 min and challenge yourself. Watch the video for a visual on the push press. Notice when he lower the bar back down, he absorbs it with his legs.

Part 3

20 Min

5 Pull ups/ ring rows
10 Push ups
15 Back Squats