Workout of the Day August 28, 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 squats
10 back ext

Part 2

6 Rounds

Sled Drag 20 M

The drag must be completed in under 10 seconds, add weight each round. It you run out of space on the post of the sled, put a stick in the middle. Rest as needed between efforts. Use 2 cones 20 M apart to mark start and finish lines.

Part 3

Every min on the min
For 10 min

30 Jump ropes
10 push ups

Scale the push ups back if the volume is too high.

Part 4

4 Rounds
30 seconds right side plank
30 seconds left side plank
60 seconds prone plank
60 seconds rest

TB

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

Part 2

25 min

10 Push ups
20 Mountain climbers
5 There and back overhead carry walk
20 Sit ups
10 pull ups or ring rows
20 Calories on the bike, treadmill or rower. Or a 2:30 hard effort

For the overhead carry, put 2 cones out 20 m apart. Put a 25-45# over your head, straighten your arms and walk. Look at the video for the mountain climbers.

Workout of the Day August 25, 2015

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

40 Min

Run

35 Kettlebell Swings

50 Sit ups

35 Wall balls 

Rest 1 min

For this, do all 4 movements, then rest  the min. Repeat the cycle. Continue for the 40 min in that manner. Make the run 4 times around 88 and 89, 6 times around 88. Sub in an 0.5 mi run on the treadmill, or a 5 min bike. Or an 800M row.

TB

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

30 min

Bike for 2 min

3 Sled Drag there and backs

2 minutes of farmers carry

1 min to plank as much as you can in that min

Rotate through the movements for the 30 min. Don't take too long to transition between the movements. Keep effort arond the 65-70% range. For the movements which are timed, do them for the prescribed time, but keep the overall clock running for your total time. For example, start the farmers carry at 13:43, then go till 15:43 doing farmers carry.

Workout of the Day August 20, 2015

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

15 min
Every Min on the Min Alternating exercises

Min 1- 2 Turkish Get ups
Min 2- 6 Bent over rows
Min 3- 10-12 Push ups

Do the reps listed in that min, then rest the remaining time. Use a barbell for the rows.

Part 3

Partner workout
5 Rounds each
10 Goblet squats
15 Kettlebell swings
Run

Each partner does a complete round, and rests when the other is doing thier round. It is 5 rounds each. The run is one time around the fire hall or 0.12 mi n the treadmill.

TB

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
Bike 0.5 mi or 2 min
20 step ups
walk with treadmill max incline 0.12 mi
12 Ring rows (body rows)
Plank for 30 sec

Workout of the Day August 17, 2015

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 squats
10 back ext

 Part 2

8 min
4 pull ups
8 Plyo push ups
12 overhead walking lunge

Rest 4 min

8 min
4 ring rows
8 Dumbell Push Press
12 Step ups with sand bag

Rest 4 min

8 min
Bike, Run or row

For the plyo push ups,  watch vid, and it's the first demo. Do the work in this order. If you can only do ring rows, do them in both parts.

TB

TB workouts are going to be of a more steady intensity with a progressions which are going to create a great fitness base.

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 Pull ups

10 squats
10 back ext

Part 2

2 Rounds

2 min bike

1 min farmers carry

1 min kettlebell swings

2 min bike

1 min time to plank as long as you can in that 60 seconds

1 step ups

2 min bike

1 min hang from bar as much as you can in that 60 seconds

1 min push ups

Workout of the Day August 9, 2015

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

2 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

3 Rounds

1 min Rowing
1 Min rest
1 min kettlebell swings to eye level
1 min rest
1 min bike
1 min rest
1 min step ups
1 min rest
1 min rowing
1 min rest
1 min sled drag
1 min rest
1 min bike
1 min rest
1 min push ups
1 min rest

This workout is long. Keep the efforts steady.

Workout of the Day July 27, 2015

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 squats
10 back ext

 

Part 2

6 Rounds

In 5 min

Run

80 Jump ropes

25 Push ups

 

For the run, it is 2 times around 87 and 89, 3 times around 88. Only do this work, then rest till the end of the 5 minutes.  I'd like to see you get around one minute ish rest between rounds. Adjust the reps to accommodate this.

Workout of the Day July 24, 2015

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

 

2 Sled Drags

100 Step ups With a Sandbag

2 Sled Drags 

50 Push ups

2 Sled Drags  

100 Jump Ropes

2 Sled Drags 

50 Kettlebell Swings

2 Sled Drags  

100 Sit ups

Set up 2 cones 20M apart, one sled drag is a there and back. Feel free to not use a sandbag for the step ups as you see fit. Ensure the sit ups are the last movement.

Workout of the Day July 19, 2015

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
7 squats
10 back ext

Part 2

3 Rounds

8 Goblet Squats
Rest 60 seconds
8 Dumbbell Shoulder Press
Rest 60 seconds
Plank 30-45 seconds
Rest 60 seconds

Part 3




3 rounds
Run
10 Man-Makers

For the run, 2 times aorund 87 and 89, 3 times around 88. Or 0.25 mi on the treadmill. Sub a 500M row or a 2:30 sprint on the bike.

Workout of the Day July 16, 2015

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

*** couch stretch ***

Part 2

Front Squats
5-5-5-5-5

Be conservative with your load selection to start, and build slowly. Keep good squat mechanics, weight in the heels, chest up and knees out. You will now want to drive the elbows up as you descend. You can sub in goblet squats for the front squat, just ensure you choose a challenging enough load.

Part 3

On the Min Alternating movements for 15 min
a) 10-15 Burpees
b) 10-15 Kettlebell Swings
c) 10-15 Sit ups

In min 1 do burpees, in min 2 do kettlebell, in min 3 do sit ups, in min 4 do burpees...
Select the rep range to allow you a 20 (ish) seconds rest.

Workout of the Day July 11, 2015

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

5-7 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Plate carry (45#) 1 time around 87 and 89, 2 around 88
30 Wall Balls
Farmers Carry 1 time around 87 and 89, 2 around 88
30 Hanging Knee raises or Candlesticks
Run 1 time around 87 and 89, 2 around 88
30 Kettlebell Swings
Run 1 time around 87 and 89, 2 around 88
30 Hanging knee raises of candlesticks
Farmers Carry 1 time around 87 and 89, 2 around 88
30 Wall Balls
Plate carry (45#) 1 time around 87 and 89, 2 around 88
200 Jump Ropes

Workout of the Day July 8, 2015

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

*** 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

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

Workout of the Day July 3, 2015

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

 2 Rounds
10 pull ups
15 push ups
15 squats
10 back ext


Part 2


3 Rounds
2 min manmakers
1 min rest
2 min row
1 min rest
2 min step up with a sand bag
1 min rest
2 min sled drag (lighter)
1 1min rest


Part 2 is long. Make sure you have adequate time for it, if its tight, do 2 rounds.