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

2-3 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

Every minute for 30 min, alternating

Min 1- 30-40 jump ropes
Min 2- 8-10 burpees
Min 3- 12-15 kettlebell swings

Part 3

3 rounds

8 Bent over dumbell rows
rest
1-1.5 min plank
rest
30 walking lunges
Rest

The rest in part 3 is as much rest as is needed.

Workout of the Day April 21, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext
 
Part 2

Back Squat
In 15 min
Build to a challenging  5 reps

After the 15 min, take off 15% your heaviest load and do one more set of 5

Part 3

6 Rounds
1 min Farmers Carry (1 dumbell per hand)
30 sec rest
1 min Sled Drag 20M there and backs
30 sec rest
1 min Plank
30 sec rest

Part 4

80 Walking lunges (if legs aren't too smoked)

Wokout of the Day April 16,

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

20 min
24 calorie row or 90 sec sprint on bike or 90 sec sprint on treadmill on max incline
12 Goblet squats (heavier)
96 Jump ropes
1 min walk rest


Part 3

100 Walking lunges

Part 4

100 Sit ups

Workout of the Day April 13, 2016

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

Take no more than 15 min to build to a challenging 5 rep bench press

Part 3

5 Rounds
Row 500M or run 0.25 mi or bike sprint for 2:30
Rest as long as it took you to make the interval. So if you row in 2:11, you will rest for 2:11

Part 4

80 walking lunge steps

Workout of the Day April 8, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat

Use no more than 20 min to work up to a challenging set of 5

Part 3

20 min
20 Step ups
10 Dumbell Snatch (ground to overhead) Alternating
5 Dumbell Push press (use 2 dumbells)
2 There and back Sled drags (20 M there and 20 M back)

Do the first demo'd movement. No squat needed.

Part 4

100 sit ups

Workout of the Day April 5, 2016

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

2-3 Rounds

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

Part 2

In 4 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

In 6 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

In the first 2 times through this, you will not finish the work, that is ok and the point. So in the first part in the 4 min, if you only make it to 10 hanging knee raises, that is where you stop. Rest the 3 min, then do it again but for 6 min, this time you will make it further through. Again rest 3 min. On the last one you are to finish the workout.

Part 3

5 sets
Plank 1 min
Rest 1 min between efforts

Workout of the Day March 28, 2016

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 squats
10 back ext

Part 2

4 Rounds

90 seconds per movement
a) 8-10 Bulgarian Split Squat (use dumbells or even no weight at all)
b) 6-8 Ring Rows
c)  8-10 seated dumbell shoulder press

Complete the number of reps and rest in the 90 seconds per movement. So do the split squats and then rest till the 90 seconds is up. Then move on to the ring rows, do the work and rest till the 90 seconds is up. There is about 18 min of work in this part. Make sure to alternate between the movements, go a then b then c.

Part 3

3 Rounds

5 Manmakers
10 pullups
20 Walking lunge steps holding the dumbells used in the manmakers

Workout of the Day March 20, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

In 15 min
Build to a challenging 5 rep back squat

Part 3

4 Rounds

Row 300M or run 0.12 mi or bike sprint 90 seconds
8 Kettlebell swings
8 Goblet squats
Rest 1 min
Row 300M or run 0.12 mi or bike sprint 90 seconds
12-15 hanging knee raises
 Rest 1 min

Use a heavier kettlebell, if you feel like you're dialed in with this movement

Part 4

80 Walking Lunges

There's a lot to do today, if time feels tight, don't do the back squat component.

Workout of the Day March 15, 2016

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 you the  are ready.


Part 1

  2 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

4 rounds

2 min row, run at max incline, or bike
1 min Farmers carry
1 min single arm kettlebell push press (switch sides every 5 reps)
2 min row, run at max incline, or bike (Choose a different movement)
1 min burpees
1 min Plank

Part 3

80 Walking lunges

Workout of the Day March 12, 2016

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

Every Minute on the minute for 15 minutes

Minute 1: 8-10 Kettlebell swings to eye height (use a tad heavier kettlebell)
Minute 2: 2 Turkish get ups (1 per arm)
Minute 3: 8-12 pullups or ring rows

Part 3

3 Rounds
60 seconds step ups
60 seconds of mountain climbers
60 Seconds rest

Part 4

80 walking lunge steps

Workout of the Day March 7, 2016

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 squats
10 back ext

Part 2

4 rounds
1 min bike, row or run sprint (or 18-20 cals on the rower)
15 dumbell thrusters
10 pull ups

Rest 6 min

4 Rounds
14 goblet squats
7 burpees
14 hanging knee raises

If scaling this workout back, cut the number of rounds to 3, don't cut the amount of work.

Workout of the Day March 4, 2016

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

4 Rounds

60 seconds Kettlebell Swings
60 sec rest
60 sec push ups
60 sec rest
60 sec step ups or box jump up/ step down
60 sec rest
60 sec dumbell push press
60 Sec rest

Part 3

80 walking lunge steps