Workout of the Day July 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


20 min

5 Pull ups
10 push ups
15 Squats

Sub in ring rows as needed for the pull ups.

Part 2

100 sit ups

Workout of the Day July 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

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
Work to a challenging set of 5
-Do 2 drop sets of 5 reps at -20% of the above

Part 3

5 Sets

30 second all out row
Recover 2 min between rounds

Part 4

3 Rounds
45 sec per arm single arm farmers carry
8 dips
8 Kettlebell swings

Treat this as a super set, it's not a race.

Part 5

100-120 walking lunges

If its too much work, cut out part 3. But this is achievable in an hour, just move with purpose.

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

Part 2

In teams of 2 only one person working at a time

100 kettlebell swings
Run or bike or row
100 wall balls
 Run or bike or row
80 Burpees
Run or bike or row
100 wall balls
Run or bike or row
100 Kettlebell swings

The exception to one person working at a time is the run or bike or row part. Both will do that component. Here's the distances: run 2 times around 87 or 89 and 3 around 88 or 0.25mi. The row is 400M, or bike for 2:00.

The reps listed above are total reps for both people. It is not 100 per person, but 100 total (or 80 in the case of the burpees). The work can be broken how ever the team sees fit.

If doing it by yourself, cut the reps in half (50 or 40) and take a 20-30 sec break every 10 reps.

Also feel free to cut the volume as you see fit.

Workout of the Day June 24, 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
3 push ups
10 squats
10 back ext

Part 2

Every min for 21 min
Min 1- 6 Dumbell Push press
Min 2- 4 to 6  Renegade dumbell rows (push up, row left, push up, row right)
Min 3- 20-25 sec hollow rock hold

Renegade row is similar to a manmaker, less all the standing portion.
You can also bring your hands to your side or bend your knees to make the hollow rock easier.

Part 3

12 min

12 dumbell snatches
12 push ups
12 v ups

Part 4

This part is optional
100 Walking lunge steps

Workout of the Day June 19, 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

4 Rounds
8 Heavy Goblet Squats (use dumbells as a replacement if heavier weight is needed)
Rest 1 min
8 Step ups per leg with sandbag or holding dumbells
Rest 1 min
8 Dumbell Bench press
Rest 1 min

Part 3

120 Walking Lunge Steps
 * scale back the number as needed

 Part 4

2-3 tabata core drills

Workout of the Day June 16, 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
5 push ups
7 squats
10 back ext

Part 2

2-3 Rounds
4 Turkish get ups (2 per arm)
10 Russian Step Ups

Part 3

5 Rounds

In 6 min
 Run bike or row
10 Dumbell Thrusters
15 Push ups
20 walking lunge steps

If running go 2 times around 87 and 89 or 3 times around 88 or 0.25mi on the treadmill. If rowing go 400-500M, and if biking sprint hard for 2-2:30.

In this workout, the point is to work hard though the work to get to a rest period as quickly as possible. If takes you 4:10 to complete the work, rest the 1:50 till 6 min then start the next round.

If you want to upscale the walking lunges, hold the dumbells used in the thruster component.

If you fail to finish in the 6 min, you can either cut the reps to make the 6 min, or turn it into where you go through the movements for the remainder of the time for the workout (30 min total)

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