Workout of the Day February 19, 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.


Really look at the times for this workout! Part 3 a and b will take around 25-30 minutes, so if you don't think there will be enough time to fit it all in, don't do the back squats. But if you are feeling switched on and want to move though this workout with a purpose and a good cadence hit it all up.

Listed below is an Alt Workout. This is an alternate to the other listed workout. You will continue to see this posted as well.

Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

****Couch Stretch****

Part 2

Back Squat

4-4-4-4-4

Part 3

a) Every Minute for 7 Minutes

7 Pull ups
Max set of Unbroken skip ropes

If you don't make at least 10 skip ropes unbroken, start over, as soon as you mess up on the rope rest the remainder of the minute.

Rest till heart rate drops below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second sprint in Run, bike or row
30 Second Sandbag Ground to shoulder
30 Second sprint in Run, bike or row
Rest 90 seconds

There is no reset of the clock between movements, switch between quickly.

Alt Workout
Warm up good, include head to toe.

Part 1

3 Rounds


10 Ring Rows
3 push ups
5 squats
10 back ext

Part 2

a) Every Minute for 7 min

7 Push ups
7 Squats

Every minute perform 7 push ups and 7 squats, rest remaining time left in that minute
Rest till heart rate below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second bike
30 second sit ups
30 second bike
90 seconds rest

Move quickly between the bike and sit ups, ,the clock is continuous and doesn't reset between movements.

Stretch and water. Yaaaaa

Workout of the Day February 14, 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

5 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

6-6-6-6-6

Part 3

5 Rounds

Run 0.25 mi or bike 0.75 mi or row 500M
10 Pullups
10 Burpees

Workout of the Day February 11, 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ex

***couch stretch***

Part 2

2 min Goblet Squats
2 min rest
2 min burpees
2 min rest
2 min Rowing
2 min rest
2 min burpees
2 min rest
2 min kettlebell swings
2 min rest
2 min burpees

Water!!!! Yeahhhhhhh

Workout of the Day February 6, 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 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

1 Min Push Press with dumbells or barbell
2 Min Kettlebell Swings
3 Min stairs with sandbag
1 min rest

This is a workout to perform on air if you like. Do all the above till your low air alarm goes off. Note how long it took for you to hit low air, and reference that back to your effort to get a sense of air usage. Load the sand bag up good.

Part 3

3 Max effort sets

Push ups

Rest as needed between eforts.

Water and stretch

Workout of the Day February 3, 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

2-2-4-4-4-4-4-4

Keep the weight moving quick, and move through the sets quickly. Don't increase the weight too much between the sets of 4.

Part 3

15 minute

10 Wall Balls
10 Burpees
10 Ring Rows
20 Wall Balls
10 Burpees
10 Ring Rows
30 Wall Balls
10 Burpees
10 Ring Rows
40 Wall Balls…

Continue this pattern for the 15 min adding 10 wall balls each time through the movements. Feel free to do pull ups instead of ring rows.

Water and stretch after.

Workout of the Day January 29, 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

2-2-3-3-3-3-3-3

Don't have too big of increases between sets, short breaks

Part 3

 21-15-9

Pull ups or Ring Rows
Wall Balls

Do 21 of each movement, then do 15 then 9. Remember to employ a full squat in the wall balls

Workout of the Day January 26, 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

2 Rounds
15 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

400 Jump ropes
50 Squats or Goblet squats
25 Pullups or  ring rows
run 1 mi on treadmill or row 1.6 km or bike 4.8 mi

This is a long one, I don't want anyone working over 40 min on part 2. The numbers can be scaled back, especially the jump ropes and  runs. If doing a goblet squat, choose an appropriate weight for them. Ensure to stretch calves afterwards.

Jan 21 wod

Warm up 5 min row,bike,run follow bears,butts,high knees and spider mans.

Part 1
3 rounds
15 squat
15 back ext
5 push ups
15 sit ups
5 pull ups

Part 2
5 rounds of 3 bench press

Part 3
3 rounds max effort
Pushups
Pull ups dips

Stretch afterwards!!!

Workout of the Day January 18, 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

5-5-5-5-5

Part 3

3 Rounds

20 Dumbell Ground to overhead, alternating
25 Wall Balls
10 Pullups or ring rows

Watch the video below for intro for movement of dumbell ground to overhead (don't do split). Alternate hands each rep, choose a lighter weight to gain familiarity with the movement and try it. Keep the dumbell close to your body, this isn't a swing! Note the hand psition in the video. If you gain some familiarity, up the weight a bit. Remember, squat the whole way down in the wall ball.

Stretch and water, yaaaaaaaaaaaaaaaaaaa.

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.