Workout of the Day October 14, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Five Rounds

8 Single Arm Bent Over Dumbell Row per side
Rest 45 seconds
12 Single-Leg Glute Bridges per side
Rest 45 seconds
Supine Chinese Planks holds 20-30 seconds
Rest 45 seconds

Part 3

Team up in teams of 2
5 Rounds each of:
Row 250M
10 Dumbell Thrusters

The first partner has to complete a full round of the row and thruster before the second partner can start. You can sub a 80 sec sprint on the bike or a 0.12mi sprint on the treadmill. I'd prefer the rower get used. And to note, it is 5 rounds each partner, for a total of 10 rounds. If you have no partner, just rest 1:1 with how long it takes to complete the work.

Workout of the Day October 1, 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.

Part 1

3 Rounds

7 push ups
10 squats
10 back ext

Part 2

7 min
7 push press
7 pull ups
7 goblet squats

**Rest 3 min**

7 min
7 heavier kettlebell swings (14 if using a lighter one)
7 burpees

**Rest 3 min**

7 min
36 jump ropes
12 wall balls
6 hanging knee raises or v ups

**Rest 3 min**

7 min
14 row for calories or bike for 40 sec or run for 40 sec
14 burpees

Workout of the Day September 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.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

20 rounds
Row or bike or run
45 sec hard
45 light or recovery pace

Part3

3 sets
10 hanging knee raises
20 supermans
60 sec plank

This is for quality and not time.

Workout of the Day September 23, 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.


Part 1

3 Rounds

10 Pull ups

5 squats
10 back ext

10 Step ups per leg

Part 2

1 Pause Squat + 2 squats

Build to a challenging set of the above. For the pause squats, pause for a 3 count in the bottom of the squat, follow the pause up with 2 more non pause back squats. Keep tension in the torso while in the squat.

Part 3

21-15-9

Push ups

Goblet Squat

Do 21 of each movement, then 15 of each, then 9 of each.

Part 4

Core drills of your choosing.

Workout of the Day September 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

3 Rounds

10 push ups
10 squats
10 back ext

10 Step ups per leg

 

Part 2

 

3 Rounds

 

5 Hanging Knee raises

5 Ring rows

5 Pull ups

 

Rest a minimum of 1 min between rounds. This part is not a race, make the res happen. Do jumping pull ups with a slow negative if you don't have pull ups.

 

Part 3

 

21 minutes

Alternating every min on the min

 

10 Burpees

15 Kettlebell swings

30-40 Jump ropes

 

For this format, do 10 burpees in the first minute, rest till the second min starts then do 15 kettlebell swings, rest till the 3rd min starts then do the 30-40 jump ropes. Continue in this fashion till the 21 min (7 rounds) are up.  

Part 4

Walking Lunges

Minimum of 100...

Pick your poison.

Workout of the Day September 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

3 Rounds

10 push ups
10 squats
10 back ext

10 Step ups per leg

*** Couch Stretch ***

Part 2

Back Squat

3-3-3-3-3

Increase the weight as needed per set

Part 3

With a 10 min time cap, see how far you can go:

15 Ring rows or pull ups

10 Thrusters (lighter weight)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

Increase the thruster weight as you make you way along the workout. Use dumbells or barbells.

Workout of the Day August 30, 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


Back Squat
8-6-4-4


Warm up to your starting set, add weight as you go.


Part 3


20 Thruster
20 Pull ups
20 Burpees


Rest 10 min

Then repeat the above

Workout of the Day August 27, 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
5 push ups
7 squats
10 back ext

Part 2

3 Rounds

4-6 Shoulder Press
Rest 90 sec
10-12 Bent over single arm dumbell row
Rest 90 sec

Part 3

50 Wall Balls
25 Kettlebell Swings
50 Push ups
25 Kettlebell Swings
50 Wallballs

Workout of the Day August 22, 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

Seated Dumbell Press

8-8-5-5-5

Build in load as you go.

Part 3

20 Kettlebell Swings
15 Goblet Squats
10 Burpees
7 Pull ups
Run

Rest 8-10 min

Repeat the above

Run once around 89, twice around 88 or 0.12 mi on the treadmill or 15 calories on the rower. Go hard.


Part 4

V ups
20-20

This is 2 sets of 20 reps of v ups

Workout of the Day August 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

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat

5-5-5-5-5

Part 3

60 Jump ropes
15 Dumbell Thrusters
48 Jump Ropes
12 Dumbell Thrusters
36 Jump ropes
9 Dumbell Thrusters

Rest 8-10 min

60 Jump ropes
15 Dumbell Thrusters
48 Jump Ropes
12 Dumbell Thrusters
36 Jump ropes
9 Dumbell Thrusters

 Part 3 is meant to be approached as an all out, balls out effort.

Workout of the Day August 6, 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 Round
 
10 push ups
6 squats
10 back ext

Part 2

Push press to a challengning single rep
Then, -20% of the challenging single for a set of 3

Part 3

25 min
Sled pull 100 M
25 pull ups or ring row
Sled pull 50 M
50 walking lunge steps
Sled pull 25 M
25 Goblet squats


For the sled drag, set out 2 cones 25M apart and go the appropriate distance.
Keep the load lighter on the sled.

Workout of the Day August 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

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

20 min

20 Push press
30 V ups or hanging knee raises or sit ups
Run or bike or row

The push press can be with dumbells or barbells. If using a barbell, keep the load to no more than 75-85#.
For the run bike or row:
Run 0.36mi
Bike hard for 3 min or 1.5 mi
Row for 40 calories (switch the units to calories on the computer)


If you want you can lunge after. No expectation to do though. I know Marc likes it.