Workout of the Day March 10, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
In 2:30 min
20 M Sled Drag
Run
As many Thrusters as possible in remaining time

Rest 1 min between rounds.

Run distance, once  around the hall. Use dumbells or bar bell for thrusters.

Part 3

Accumulate 5 min in a plank
each time you break the plank, perform 8 burpees. Do as many sets as needed, but when you break, burpee.

Workout of the Day March 5, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

50 Calorie row or bike or run for 3 min
50 Kettlebell Swings
100' single arm farmers carry
50 Goblet Squats (use a kettlebell)
100' single arm farmers carry
50 Step ups (holding a kettlebell in front)
50 Calorie row or bike or run for 3 min

Part 3

100 Sit ups

Workout of the Day March 2, 2015

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

Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2

Push Press
 2-2-2-2-2

Remember to use your legs, and start with the barbell on the shoulders.

Part 3

6 Rounds

5 Burpee Pull ups
10 Dumbell Ground to Overhead (Snatch)
20 Mountain Climbers
Rest 1 min Between Rounds

Workout of the Day February 22, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

4 Turkish Get Ups (alternate hands each rep)

8 Kettlebell swings

12 Hanging Knee Raises

48 jump ropes

Workout of the day February 14, 2014

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

This work out was asked for by one of our new lieutenants.  I will leave it to you to guess which one.  When you see him, you will have to thank him profusely.

Part 1

3 Rounds
10 situps
10 squats
10 back ext

Part 2 


3 Rounds
Back squat
 
5-3-1

As you go through the rounds, adjust your load as needed.  Start conservatively.  Increase the load from the 5 to the 3 to the 1.  If the first set of 5 is too light, increase the weight. 

Part 3 

Death by burpees:

Same format as above.  First minute is one burpee.  Second minute is two burpees.  Third minute is three burpees..etc etc 


Both of the above work outs are challenging alone. Please use your head.  

Workout of the Day February 6, 2015

Warm up good. Butts, high knees, bears, crabs. Do a head to toe thingy.

Part 1

3 Rounds

5 push ups
5 situps
10 squats
10 back ext

Part 2

12 Minutes

Every min on the Min

odd min: 2-3 manmakers

even min: 5-15 pull ups

Rest 3 min

12 Minutes

Every min on the min

odd min: 10-15 push ups

even min: 10-15 kettlebell swings

For the every min work do the assigned work in that min, no more. Choose a rep range for your abilities, as well as weight. In the first min, do 2 or 3 manmakers, rest the remainder of the min. The start of the next min, do 5-15 pull ups, when you complete them, rest the remainder of the min.

Part 3

100 Sit ups

Workout of the Day February 1, 2014

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
3-3-3-3-3-3

Part 3

Run, Bike, Row, Step
4 minutes on......... 3 minutes off
2 minutes on......... 30 seconds off
1 minute on .......... 3 minutes off
2 minutes on......... 30 seconds off
4 minutes on.......... Done

Part 4

100 Sit ups

Workout of the Day January 29, 2014

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

***Foam Roll Back 20 times between parts 1 and 2***

Part 2

10 Rounds

10 Kettlebell Swings
20 Walking Lunge steps
30 Second sprint on bike or rower

Rest 1:30 between rounds.
Stand on the bike to sprint for the 30 seconds, push hard.

Part 3

3 Rounds
60 second Plank

Rest as needed between rounds.

Workout of the Day January 24, 2015

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

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

3-3-3-3-3-3

Part 3

3 Rounds

Run 0.25 Mi or row 500M

21 Kettlebell swings

12 Pull ups

Part 4

100 Sit ups

Workout of the Day January 21, 2015

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

5 Rounds

Row 500M
10 Thrusters

Rest 1:1 between rounds

Thrusters are a front squat going into a press, They can be done with dumbells or barbells. See Videos below.You can sub a .75 mi bike or a .25 mi run for the row. I'd like to see as many people row as possible.

Part 3

100 sit ups

Make to to include the third video in your learning as well.

Workout of the Day January 16, 2015

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

Push Press
3-3-3-3-3

Part 3

5 Rounds

5 Bench Press + 5 Plyo Push ups

So, do the 5 bitch press then go directly into the 5 plyo push ups.

For the Plyo push ups, use the first demo in the video, remember to walk your hands down. Use a 25# or 45# plate for the target to push up to.

Part 4

Tabata Sit ups

8 Rounds
20 on 10 off

Workout of the Day January 13, 2015

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
5-5-5-5-5

Go up in weight each round.

Part 3

5 Rounds
In 2 Min
6 Burpee Step ups
12 Kettle Bell swings

Rest 1 minute between rounds

In the 2 minutes perform the 2 movements as many times as possible. Ensure to take the minute rest.

There is a lot to do today, so move with purpose.