Workout of the Day April 8, 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 ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 

Part 2

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do push ups
Rest 90 sec

In 4 min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of time do Sled drag (there and back 20M) 2-3 plates
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do kettlebell swings
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do burpees
.... and you're done

Alt Wod


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
10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

10 Walking lunge steps with dumbells in your hands
    Choose appropriate weight, should be challenging

Part 3

4 Rounds
Bike hard 2 min
rest 2 min

Warm up on the bike at a light ride for 2-3 min before starting the intervals.

Workout of the Day April 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** Couch if time allows***

Part 2

Back Squat
5-5-3-3-1

Part 3

3 Rounds
Run 0.25 or row 400M or bike 0.75mi
21 Kettlebell Swings
12 pull ups


Alt Wod

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 push ups
10 situps
10 squats
10 back ext

Part 2

Back squat

5-5-5-5
Keep the light really light and work on form

Part 3

3 rounds
Bike 0.75 or run 0.25
12 Ring Rows
21 Kettlebell swings

WOD March 31

Part 1
3x10
Push ups
Sit ups
Pull ups
Squats
Back ext

Part 2
Bench Press
5x5x5

Part 3
Start the timer for the first minute do 1 burpee for the second minutes do 2 burpees, the third minute do 3 carry on till you cant do the burpees in the minute.

Warm up

3x10

Push ups

Sit ups

Back ext

Pull ups

Squats

Part 2

Deadlifts

3-3-3-3-3

Part 3

200 skips

25 wall balls

150 skips

25 wall balls

100 skips

25 wall balls

Workout of the Day March 23, 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 Squats
10 Back Ext

***Couch Stretch***

Part 2

Back Squat

5-5-3-3-2

Part 3

25 Push ups
35 Pull ups
45 Kettlebell swings
55 Sit ups
60 Burpees

Alt Wod

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 push ups
10 situps
10 squats
10 back ext

Part 2

12 min

2 Manmakers
4 Ball Slams
8 Ring Rows

For the ball slams, use a non bouncy med ball, raise it above your head and slam it into the floor, pick up and repeat. If you have a completely non bouncy ball and can't catch it on the first bounce, do what you can.  See vid below for manmakers too.

Workout of the Day March 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. Make sure the shoulders are ready.


Part 1

3 Rounds


10 push ups
10 situps
10 squats
10 back ext

Part 2

30 min

Run 0.5mi or row 800M or bike 1.5mi or 4 min
4 manmakers
6 pull ups
8 dips

Don't go balls out. Keep a steady pace.
Stretch and water after.

Alt Wod

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
10 push ups
10 situps
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5

Keep it on the lighter side and focus on moving the weight fast.

Part 3

3 rounds

bike  3 min
rest/ walk to stairs
sandbag carry up & down stairs 3 min

Workout of the Day March 15, 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 ext

*** Couch Stretch***

Part 2

Back Squat

2-2-2-2-2-2

Part 3

Run 0.25mi or row 400M or bike .75mi or 2 min
21 Goblet Squats
21 push ups
15 goblet squats
15 Push ups
9 goblet squats
9 push ups
Run 0.25mi or row 400M or bike .75mi or 2 min

Alt Workout

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 ext

Part 2

Bike 0.75mi or 2 min
21 air Squats
21 push ups
15 air squats
15 Push ups
9 air squats
9 push ups
Bike 0.75mi or 2 min
 Go to push ups from the knees if you begin to fail from the toes.

Part 3

Accumulate a total of 3 min prone plank
This can be broken down into as many sets as needed, just track time for the 3 min total.

Workout of the Day March 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. Make sure the shoulders are ready. Get ready to run.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext


Part 2


4 Rounds

Run 0.5mi or Row 700M or bike 1.5 mi or 4 min
6 Towel Pull ups
40 Sit ups



You can use a towel or grab the battle ropes and hang them over top of the pullup rig. Do the standard version.


Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 4 Rounds

Bike 1.5mi
accumulate a total plank time of 1 min

If you last 30 seconds, and rest 30 seconds, you still need to accumulate another 30 seconds to gain the 1 min plank hold.

Workout of the Day March 7, 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 ext

Part 2

Back Squat
5-5-3-3-3
 Keep weights moving fast. These shouldn't be too much of a grind.

Part 3

7 Rounds
1 min manmakers
30 seconds wallballs
30 seconds rest




Alt Workout

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
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
1 min Bike hard 
30 Seconds rest
30 Seconds Dumbell Push Press
30 seconds sit ups
30 seconds rest

Stretch

Workout of the Day March 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

Max Effort Bench Press
Max Effort Pull ups

This is not a race! Rest as needed. Use a spotter for the bench. Try pullups, go to ring rows if you gas out totally. Choose a weight you can get at least 10 reps with in the first round.

Stretch and water.

Alt Wod

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 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Bike 0.75 or Run 0.25 or Row 400M
 12 Ring Rows
21 Kettlebell Swings

Kettlebells can be to just eye level, if you're feeling ok with it go to overhead with the swings.

Workout of the Day February 27, 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 ext

Take 3-5 min between part 1 and 2

Part 2

"Rescue Me"

4 Rounds
0.25 Run or 400M row or 1mi bike
Burpees

Rest 3 min between rounds

So, this is a partner workout. While 1 is running, the other will complete burpees till they finish running. Then you switch roles. Each Partner will do 4 rounds. Rest 3 min after each parner does both burpees and run. The faster you run, the less burpees your partner has to do.

If there's no distance measuring tool on your bike, bike hard for 2 min. If you don't have a partner, do burpees as long as you run for.

Part 3

If there's time: Tabata core. 8 Rounds 20 on 10 off

Alt WOD
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
10 push ups
10 squats
10 back ext

Part 2

Bike
2 min at a warm up pace
16 min at 30 seconds hard, 30 seconds light
2 min at a cool down pace

Part 3

Tabata Sit ups
8 Rounds
20 Seconds on
10 seconds off

Stretch and water. Yaaaaa

Workout of the Day February 22, 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
10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Wall Balls
Kettlebell swingn (or sumo deadlift high pull. see below)
Step ups
Push PressRow
Rest

1 Minute at each station. You can use a barbell or dumbells for the push press. Only do sumo instead of kettlebell if you're comfortable with that movement. Try 55-75#

Stretch and water

Alt WOD

Warm up. do head to toe joint mobility.

Part 1

Bike
2 Min warm up pace
11 Min Bike 30 seconds hard 30 seconds easy
2 min cool down pace

*** Rest 5-10 min***

Part 2

3 Rounds

1 Min Push ups
1 min kettle bell swing
1 min plank
1 min rest

For the kettlebell swing, just swing it to eye level