Workout of the Day June 11, 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
5-5-5-5-5

Part 3

Bench Press
10-10-10
Build to a challenging set of 10
Then..
2 drop sets at 80% of your challenging set of 10

Part 4

4-5 sets
plank 1 min on 1 min rest

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


Part 2


24 min
12 box jump/ step downs or step ups
9 dumbell thruster
6 burpees
6 towel pull ups

You can use a towel, the battle rope, or something similar, and drape it over the pull up bar.


Part 3


100 walking lunges


Part 4


If time permits, core work

Workout of the Day June 3, 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
 

5 push ups
10 squats
10 back ext

 

Part 2

 

3 Rounds

10 pull ups

20 kettlebell swings

20 goblet squats

30 burpees

Run

 

For the run, make it 4 times around 87 or 89 or 6 around 88, or 0.5 mi on the treadmill. you can bike for 4 min as a sub or row for 800-1000M. You can also shorten the run slightly if it suits you, or alter the reps . This is a long one.

 

 

Workout of the Day May 31, 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 May 26, 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 push ups
10 squats
10 back ext

Part 2

In 20 min
Build to a heavy Push Press single

Part 3

3 Rounds

Run
21 Kettlebell Swings
12 Pullups

For the run, go 2 times around 87 or 89 and 3 times around 88. Or run 0.25 mi on the treadmill

Workout of the Day May 23, 2016

Warm up good for 5 min. Do head to toe dynamic warm up. 

Part 1

10 push ups

10 squats 

10 back ext

Part 2

3 Rounds

1 min bike or row

1 min rest

1 min ring rows

1 min rest

1 min sit ups

1 min rest

1 min dumbell shoulder press

1 min rest

1 min bike or row

1 min rest

1 min hanging on the bar 

1 min rest

Effort should be 90%+.  Make sure to row at least once in each round. 

Part 3

100 walking lunges

Workout of the Day May 18, 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 push ups
10 squats
 5 back ext

Part 2

3 rounds
10 russian step ups per leg
rest 60 sec
10 good mornings
rest 60 seconds

Part 3

Back squat

5-5-5-5-5

Part 4

30 wall balls
10 pull ups
20 wall balls
10 pull ups
10 wall balls
10 pull ups

Workout of the Day May 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 the shoulders are ready.


Part 1

2-3 Rounds

5 push ups
10 squats
10 back ext

Part 2

4 rounds
Row 800M or Run 0.5mi or bike for 4 min
15 Pullups or ring rows
15 Dumbell Thrusters
15 Burpees

Part 3

100 Sit ups

Workout of the Day May 10, 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
3 Push ups
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

Do the first version of the plyo push ups in the video. You can move your hands up onto a 45# plate. Use 2 cones and pace them 25 paces apart. Sleds can be a minimum of 2 plates. This workout may take a while (30ish min)

Workout of the Day May 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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 7 rounds

In 4 min
14 Calories on the rower
7 Burpees
7 Kettlebell Swings to eye height
35-40 Sec sprint on the bike

Set the rower units to calories. Row hard. Sprint through the work to get to your rest period. If you are at 89, use the bike that measures and see if you are able to get the 14 cals on the bike. Actually set the bikes resistance higher than an easy spin and sprint it.

Part 3

100 walking lunges

Workout of the Day May 2, 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 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

 40 min

10 Dumbell Thrusters

10 Hanging Knee raises

1 min bike/ run or row

20 Push ups

20 sit ups

1 min bike , run or row

40 Walking lunge steps

80 jump ropes

Workout of the Day April 29, 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

Bench Press
Build to a challenging set of 10
Then 1 set -15%

 Part 3

3 Rounds

45 sec/ arm single dumbell overhead carry
Rest as needed
6-10 Dips
Rest as needed
15 Kettlebell swings to eye height (heavier)
Rest as needed

Part 4

100 Walking lunge steps