Workout of the Day June 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

Stairs
20 Kettlebell Swing
Stairs
20 Goblet Squats
Stairs
20 Walking Lunge With Kettlebell
Stairs
20 Burpees
Stairs
20 Walking Lunges with kettlebell
Stairs
20 Goblet Squat
Stairs
20 Kettlebell Swings
Stairs

For the Stairs: 87, 4 up and downs; 88 1 up and down; 89 1 up and down.
Do squats with no weight, as well as walking lunges to scale this workout back. Also ypou can scale back how far you go up the stairs.

Alt Wod

As above

Workout of the Day June 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. 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

6 min
10 Push press (dumbell or barbell)
10 Step ups

3 min rest

6 min
row, bike or run

3 min rest

6 min
12 wall balls
8 dips

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 situps
10 squats
10 back ext

Part 2

Bench Press
5-5-4-4-3-3
Add weight as you go through.

Part 3

4 Rounds
2 Min Sprint on the Bike
Max Effort Push ups
Rest 2 min

Workout of the Day June 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. 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

Sled Drag 25M there and back
10 Burpees as fast as possible

Rest is 2:1, so if it take you 1 min to complete you rest for 2

Part 3

Alternating Tabata (8 Rounds per movement)

Sit ups
Superman Hold

This work is 20 sec on 10 seconds off for 16 rounds, alternating between situps and Superman holds. So do 20 sec of sit ups, rest 10 sec, then go into 20 sec of superman. Repeat for a total of 16 rounds (8 per movement)

Alt WOD

same as above

Workout of the Day June 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
10 push ups
10 situps
10 squats
10 back ext

Part 2

In 4 min
6 Alternating Dumbell Ground to overhead (see video below)
12 Walking Lunge steps holding the dumbell

Rest 4 Min

In 4 min
12 wall balls
80 Jump ropes

Rest 4 min

In 4 min
Row, Bike or Run as far as you can

Alternate hands 

Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2
Back Squat
 4-4-4-4-4
 Remember to warm up well through the early sets.

Part 3
Alternating Tabata
8 Rounds per movement 20 on 10 off
Sit ups
Superman Holds

So do 20 sec of sit ups, rest 10 sec then go to the supermans, rest, back to sit ups (I'm sure you get the picture). Do 8 rounds per movement, so 16 total. See video below for the supermans.

Part 4

Light bike to fill the hour if needed.

Workout of the Day June 6, 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
5 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

30-20-10

Wall Balls
Hanging knee raises or sit ups
Step ups






Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Run, Bike or Row
3 min on
3 min rest
3 min on
2 min rest
3 min on
1 min rest
3 min on

Go hard in the 3 min, try to maintain the distance covered in each of the 3 minutes.

Stretch and water

Workout of the Day June 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 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Sled Drag
20 Kettlebell swings
100 Jump ropes
10 Goblet Squats

For the drag make it 25M there and back

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
7 push ups
10 situps
10 squats
10 back ext

Part 2

Push Press
 5-5-5-5-5

Part 3
 4 Rounds

15 Push ups
20 Mountain Climbers
15 Kettlebell swings

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


Part 1

3 Rounds

10 Pull ups
7 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds
Row Bike or run 50 calories
15 elevated push ups
100 jump ropes

For the calories, do the cardio till the machine says you've done 50. For the elevated push ups, put your feet on a bench and push up.

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

Back Squat

4-4-4-4-4

Part 3

Walking lunge carrying dumbells
6-6-6

do 6 total steps

Part 4

Bike
3 min light
9 min 30 hard 30 easy
3 min light bike

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


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Pause Back Squats

4-4-4-4-4

Pause for 3 seconds in the bottom of the squat. You will have to go lighter. Remember, keep tension in your back and belly throughout the lift. Try it in the warm ups, if you are not comfortable with it, do a back squat without a pause.

Part 3

4 Rounds
1 min sled drag (heavyish)
1 Min farmers carry
1 min rest

This is a good workout to try on air. Partner up on this workout, one doing the drag one doing the carry. Walk and drag there and back 20 meters. 

Alt Wod

As above. Scale back the weight on all aspects as needed.

Stretch and water after all this work. Yaaaa

Workout of the Day May 25, 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

*** couch stretch ***

Part 2

Bench Press
3-3-3-3

Part 3

5 Rounds
Run (see below), or bike 0.75 (or 2 min), or row 400M
15 Goblet Squat

For the run: 87 and 89 2 laps, 88 3 laps per round

Alt Wod

Same as above, but in part 3 do 3 rounds instead of 5.

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


Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat

5-5-3-3-1-1

Part 3

Run 0.25, or bike 2 min (0.75mi) or row 500m
Then:
5 rounds
5 dumbell push press
10 walking lunge steps with those dumbells in your hands
15 push ups
Then:
 Run 0.25, or bike 2 min (0.75mi) or row 500m

  There is no rest in between parts of this workout

Alt wod
Same as above

Workout of the Day May 5, 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
 5-5-5-5-5

Part 3

21-15-9-6-3

Dumbell Push Press
Goblet Squat
Burpee

Do 21 of each movement, then 15, then 9.....
Use a kettle bell for the goblet squat. Choose the appropriate weight for the dumbell push press.

Alt WOD

Part 1

3 Rounds
10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

 Part 2
Back Squat
5-5-5-5-5

Part 3

7 Rounds

In 2 min
Bike or row sprint for 60 seconds
7 Push ups
7 sit ups

In the 2 min, sprint for 60 seconds, and then with the remaining time perform 7 push ups and 7 sit ups then rest remaining time in the 2 min. Make the transition from bike to push ups quick! If you end up with less than 15 seconds rest, cut the number of push ups and sit ups to 5 of each.

Workout of the Day May 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 Pull ups
 6 push ups
10 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

Death by burpees

Do 1 burpee the first min, 2 the second, 3 the third. I am sure you get the idea. Continue for as many minutes as you are able.

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 situps
10 back ext

Part 2

15 min
5 ring rows (or pull ups)
10 push ups
15 squats

Ensure perfect form through all the movements. Don't sacrifice form for intensity. Work within your capacities, this one is a bit longer.
Stretcha and water