Workout of the Day November 10, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

***Couch Stretch***

Part 2

Back Squat
75%x5
85%x3
95%x1+

Part 3

5 Rounds
In 2:30 min
5 Burpees
Row 250M
Wall Balls till the time is up
Rest 1 min Between Rounds

Workout of the Day November 5, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds



7 Push ups
10 squats
10 back ext

Part 2

Shoulder Press

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Run
25 Pull ups
Run
50 Push ups
Run
50 Squats
Run
50 Sit ups

For the run, do 2 laps at 87 and 89, 3 at 88. Or do 0.25 mi on the treadmill. Sub 0.75 mi bike for the run.

Workout of the Day November 2, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

***couch Stretch***

Part 2

Back Squat

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Every minute for 20 minutes
alternating exercises
2 manmakers
15 wallballs

so in the first minute complete 2 manmakers and rest the remainder of the time in the minute. In the second minute complete 15 wallballs and rest the remainder of the time. Continue this rep scheme alternating between exercises for the 20 min (10 sets of each movement)

Woorkout of the Day October 28, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

Part 2

Shoulder Press

65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

100 Jump Ropes
50 Walking Lunges
25 dips
1200 M row or 0.75 mi run
25 Wall balls
50 Push ups
100 Jump ropes

Workout of the Day October 25, 2014

Soooo, I missed a few weeks. I wasn't sure anyone wanted it then I figured, f it, it's going up and there you go. So, it's a good thing I had just started into this strength component.

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Part 1

3 Rounds

10 situps
10 squats
10 back ext

***couch stretch before part 2***

Part 2

Back Squat
65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

12 min
30 push ups
20 kettlebell swings
10 pullups

Workout of the Day September 23, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Part 1

3 Rounds

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

Part 2

Back Squat
65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

Tabata workout
8 round of each movement
20 on 10 off
Kettlebell swings
Squats
Sit ups

Do all 8 rounds of 20 on 10 off of one movement before moving on to the next

Workout of the Day September 18, 2014

We are starting a strength cycle focusing on squatting and shoulder press. This week we will max out both lifts. Focus on form for the lifts and don't push outside your comfort zone too much. Ensure your form stays tight. Record your results as you will need those numbers. Warm up good today.

Part 1

3 Rounds

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

Part 2

Find Max single rep
Shoulder Press

Remember, these are strict shoulder presses, so don't use your legs at all.

Part 3

Run
40 Squats
Run
40 Kettlebell Swings
Run
40 Wall Balls

For the runs, 2 times around 87 and 89, 3 times around 88. Sub a 0.25mi treadmill run. I'd prefer to see runs happen, but sub a bike for 2 min or 0.75mi if you have a bike that measures distance.

Alt Wod

Same as above.

Workout of the day September 15, 2014

We are starting a strength cycle focusing on squatting and shoulder press. This week we will max out both lifts. Focus on form for the lifts and don't push outside your comfort zone too much. Record your results as you will need those numbers. Warm up good today.

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat
Find max single rep

Part 3

3 rounds

100 jump ropes
30 wall balls
20 pull ups
10 dips

Workout of the Day September 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.


Part 1

3 Rounds

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

Part 2

4 Rounds

Row 500M
20 Kettlebell Swings
Rest

Rest 1:1 between rounds, so if it takes you 4 min to complete, rest for 4 min. Sub a 0.25 mi or bike 0.75 mi bike.

Alt Wod

Same as above

Workout of the Day September 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

6 push ups
10 situps
10 squats
10 back ext

Part 2

15 pullups
30 Dips
50 Calorie row, bike, or run
200 Jump ropes
50 Calorie row, bike, or run
30 dips
15 Pull ups

Sub pushups for dips as needed.

Alt Wod

Part 1

3 Rounds

10 situps
10 squats
10 back ext

 Part 2

15 Ring Rows
30 Push ups
2 min bike
1 min jump rope
2 min bike
30 push ups
15 Ring Rows

Workout of the Day September 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
10 situps
10 squats
10 back ext

Part 2

Bench Press
5-5-5-5-5

Ensure your first working set is challenging enough.

Part 3

5 Rounds
Run Max effort Pushups
 Rest 1:1 between rounds

Run is 2 times around 87 and 89, 3 around 88 or 0.25 mi on the treadmill.

Alt wod

Same as above but sub a 2 min bike sprint or row sprint

Workout of the Day August 30, 2014

Sooooo...

I have a feeling no one did this workout from a couple shifts ago. So I'm going to re post it because it looks fun. If you did it give me a shout and I can get you something else.

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.