Workout of the Day August 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

5 push ups
10 situps
8 squats
10 back ext

Part 2

2 Rounds
Run
10 Manmakers
15 pull ups
15 dips
20 Kettlebell swings
20 Goblet squats

For the run: 4 times around 87 and 89, 6 times around 88, or 0.5 mi on the treadmill.

Alt Wod

Part 1

3 Rounds

 5 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

Run or Bike for 3 min
10 Pullups
10 Dips
15 Push ups
15 Kettle Bell Swings
15 Goblet squats

Scale back the goblet squats to air squats as needed. If it seems to be too much, cut out the Kettlebell swings.

Workout of the Day August 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 situps
10 squats
10 back ext

*** Couch Stretch ***

Part 2

Back Squat
5-5-3-3-1-1

 Part 3

Light run, row or bike for 15 min

Follow up with stretching

This is a great workout to do before our spartan racers hit the course on Saturday. Good hormones will be released with the heavy back squats Good luck to the runners, and have fun.

Alt Wod
As above

Workout of the Day August 9, 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

3 Rounds
Run
21 kettlebell swings
12 Pull ups

Runs are 2 times around 87 and89 and 3 times around 88. Or 0.25 on the treadmill

Part 3

3 Sets
1 min plank

Alt Wod

Part 1

3 Rounds

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

Part 2
Bike 2 min
12 Kettlebell swings
15 Step ups

Part 3

3 sets
1 min plank

Workout of the Day August 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 push ups
10 squats
10 back ext

Part 2
5 Rounds
Alternating every minute
10 Pullups
10 Push Press
20 Calorie Row

So, for this, start the first minute and complete 10 pull up. Once you complete the 10 pull ups rest the rest of the minute, so if it takes 20 seconds you are resting 40. The next minute do the 10 push press, try a barbell with this if you could. The next minute do a 20 calorie row. There is no rest between the rounds, do the work work quickly to get a longer rest period.

Part 3

Tabata core
8 Rounds
20 on 10 off

I want you guys to try a hollow rock hold for this, if that's not gonna work, do sit ups. You can make this easier by bending the knees and bringing your hands down to your sides. Try to have no gap between the floor and the lower back






Alt wod

Part 1

3 Rounds

10 Pull ups
10 situps
5 squats
10 back ext

Part 2
5 Rounds
Alternating Movements each min
10 Push ups
10 Squat
30 Second sprint on the bike

Complete the work in each min. Rest till the next min once the work is done.

Stretch and water. Yaaaaaaa

Workout of the Day August 1, 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
7 squats
10 back ext

Part 2

10 Rounds
10 wall balls
30 Jump ropes

Rest 1:1

Remember to do a full squat when doing wall balls. Use the legs and hips to move powwerfully. It's all in the hips. If it takes you 2 min to complete, you rest 2 min.

Alt Wod



Part 1

3 Rounds

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

Part 2

Kettlebell Breathing Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Use 1 breath per rep as a rest period. So if you complete 6 reps, put the bell down and takes 6 breaths are your rest period, then on 7 do 7 breaths etc.

Part 3

4 Rounds
12 Push press
24 step ups

Workout of the Day July 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. Actually warm up good, including a light jog for a couple minutes.

Make sure shoulders, calves and legs are ready.

Part 1

Run
**then**
12 Rounds
5 Pullups
10 Push ups
15 Squat
**then**
Run

For the run: 87 and 89 8 laps, 88 12 laps. Or 1 mi on the treadmill.
Sub biking for 10 min instead of running. Also scale back the number of rounds of the pull ups and stuff as needed.

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

Bike
3 min warm up pace
24 min of:
30 sec hard then 30 sec easy
3 min cool down pace

Stretch and water. Yaaaa
I like pickles... In a jar

Workout of the Day July 24, 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

7 push ups
10 situps
10 squats
10 back ext

Part 2

Run
12 Push Press (use a barbell or dumbells)
12 Pullups
12 Dips
9 Push press
9 Pullups
9 Dips
6 Push Press
6 Pull ups
6 Dips
Run

The runs: 4 times around 87 and 89, 6 times around 88. Or, 0.5mi on the treadmill. Sub a 5 min bike for the runs if needed.
Remember to keep your belly and back tight in the push press, keeping the weight off your toes in the dip and drive.  For the dips, if you can't do dips hanging, do them with feet on the floor and hands on a bench.

Alt Wod

Is the same as the above wod.

Workout of the Day July 21, 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

5 Rounds
Run
20 Burpees
Rest 1:1

For the run, run 2 times around 87and 89, or 3 times around 88. Rest as long as it takes you to complete the runs and burpees. Scale back burpees if needed.

Alt Wod

Part 1

3 Rounds

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

Part 2

5 Rounds
2 min bike, run or row
1 min burpees
3 min rest

The clock is constantly running, it doesn't stop between movements.

Stretch and water. And butt clenches.....
Don't forget the butt clenches

Workout of the day July 16, 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

Part 2

10 Rounds
Sled drag 25M there and back (50M total)
8 Dumbell ground to overhead
8 Plyo Push ups (plates outside hands, pushup, hands land on plate, step hands back down)
Rest 1:1
Rest as long as it takes to complete



Alt WOD


Part 1

3 Rounds

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


Part 2


Back Squat
5-5-5-5-5


Part 3


5 Rounds

Row 250M
15 Wall Balls
Rest 1:1

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

Part 2

Run
21 Dumbell Thrusters
Run
15 Dumbell Thrusters
Run
9 Dumbell Thrusters

For the runs, run 2 times around 87 and 89 or 3 times around 88. A treadmill can be used and run 0.25 mi. A 2 min bike sprint can be subsisted. See vid below for the dumbell thruster. Remember to squat all the way.



Part 3

Tabata sit ups
20 on 10 off

Alt Wod

Same as above, but part 2 is different.

Part 2

Run bike or row
7 Rounds
1 min hard 1 min light

In any of the movements, just reduce the intensity, so slow down a tad.


Stretch and water

Workout of the Day July 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 situps
10 squats
10 back ext

*** couch stretch ***
 
Part 2

Partner workout (teams of 2)

100 Wallballs
100 Pullups
100 Push ups
100 Calorie Row

Partner up on this one. The 100 reps is a total for the team. The work can be broken up however the team sees fit. The total work does not need to be even, but should be balanced and close to the same, the only variance allowing for one athletes strengths. Ensure the rower is set to measure calories, and again switch on and off the rower.

Alt Wod

Same as above, but cut the reps to match your ability if needed.

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

Part 2

5 Rounds

Max Effort Bench Press
Max Effort pullups

Rest as needed between sets and rounds. Choose weight wisely on the bench, and use a spotter.

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

4 Rounds
Bike 0.75, or run 0.25mi, or row 400m
Max Effort Pullups

You could also choose to run around the halls as well. 3x around 88 and 2x around 87 and 89