Workout of the Day January 18, 2017

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 Push ups
10 squats
10 back ext

Part 2

4 Rounds
30 calorie row or run 0.25mi or bike sprint hard for 2 min
15 Burpees
15 Push press

Rest 2 min Between Rounds.

I'd like to see 2 people use the rower. Just have the second person start a min after the first gets off. Remember to use the legs in the push press.

Part 3

3 Sets
45 sec/ arm single armed farmers carry
60 sec plank

Rest as needed between sets.



 The Next Morning Workout

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 Push ups
10 squats
10 back ext

Part 2

Back Squat

5-5-5-5-5

Part 3

12 min
12 kettlebell swings
12 lunges holding the kettlebell
Run 0.12 mi

Workout of the Day January 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Dumbell Shoulder Press
Rest 60 seconds
10 Pull ups
Rest 60 seconds
Plank hold 60 sec
Rest 60 seconds

Part 3

4 Min
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

*** Rest 4 min ***

4 min
10 Dips
20 Air Squats




 The workout below is to be done the morning we get off.


The Next Morning Workout


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 squats
10 back ext

Part 2

45 min

1000M row or run 0.5 mi or bike hard for 4-5 min
100 Jump ropes
300' farmers carry (try for 45-55# per hand)
45 push ups

If time is an issue, warm up and skip part 1

Workout of the Day January 10, 2017

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

10 Rounds

30 sec sprint on bike
30 sec rest
30 sec row
30 sec rest
30 sec shuttle run
30 sec rest

Part 3

Tabata Core

8 Rounds of 20 on 10 off

Station 1 stir the pot
Station 2 sit ups
Station 3 Plank

Do all 8 rounds at each station before moving to the next. Keep the motion controlled and smooth for the stir the pot. Go in both directions.

Part 4

Walking lunges
If time permits

Workout of the Day January 5, 2017

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 squats
10 back ext

Part 2

5 Rounds

9 Bulgarian Split Squat per leg (hold dumbells if able)
45 seconds rest between legs
Push ups near max effort set
Rest 60 seconds

Part 3

10 Minutes

7 Thrusters
14 Kettlebell Swings
7 Pull ups

You can use dumbells or barbells for the thrusters.

Workout of the Day January 2, 2017

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 Push ups
10 squats
10 back ext

Part 2

Back Squat

Build to a challenging set of 3

Part 3

1 Shoulder press + 3 push press

Build to a challenging weight for the  complex.

For this do 1 shoulder press (no leg drive) followed immediately by 3 push press ( use leg drive).

Part 4

10-8-6-4-2

Pull ups
Dips

Do 10 pull ups followed by 10 dips. Then 8 of each etc.

Workout of the Day December 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

8 rounds
30 secs per station, of:

Shuttle Run
Rest
Box Jump Over
Rest
Row
Rest
Wall Ball
Rest

For the shuttle run, use a hallway or bay floor. It's 30 sec of work per station followed by 30 sec of rest after each station.

The video shows a box jump over with a jump. Please don't' jump off the box. Step down. These can be scales to step up and over.

Part 3

Lunge and core as you see fit.

Workout of the Day December 25, 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

2 Rounds

10 Push ups
10 squats
10 back ext

Part 2

"12 Days of Christmas"

12 Jumping Squats, 75 lb (weight on back) or kettlebell in front
11 Weighted Walking Lunges in place, 75 lbs (weight on back) or kettlebell in front
10 Jump ropes
9 Burpee Box Jumps
8 Hanging knee raises
7 Pull-ups
6 Sumo Deadlift High Pulls, 75 lbs or kettlebell highpull
5 Deadlifts, 75 lbs or kettlebell deadlift
4 Power Cleans, 75 lbs or kettlebell swing
3 Push Press, 75 lbs
2 Thrusters, 75 lbs
Run 200M (0.12mi), or row 250M or bike hard 1 min

Complete this like the song, start off with 1 run, then do 2 thrusters and one run, then do 3 push press 2 thrusters and one run, then do 4 power cleans 3 push press 2 thrusters and a run...

You can use a barbell or dumbells for this. I put 75 lbs down as something to not go over if you are using a barbell. You can also pace out a distance and run it shuttle style or around the bathrooms at 89. I also put a barbell stream and a kettlebell stream. Choose one or the other.

Workout of the Day December 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.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

Every min for 5 min

5 Thrusters

Use a barbell or dumbells. The load should be somewhat challenging. Work up in load (warm up) to your starting set. Every min perform the work, then rest till the start of the next min. So you are only performing 5 reps per min.

 Part 3

80 Push ups

Every time you break the set of push ups, perform 35 jump ropes unbroken. If you fail a rep in the jump rope, you start back at zero.

Part 4

Core and walking lunge drills

Workout of the Day December 17, 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 Push ups
5 squats
10 back ext
10 jumping jacks -- do eet

Part 2

3 rounds

20 wall balls
20 v ups or hanging knee raises
20 Burpees

***Rest 10 min***

15 min

12 dips
24 squats
48 skip ropes

Workout of the Day December 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.

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
Build to a challenging set of 3

Part 3

6 Rounds

6 Heavy Kettlebell Swings
6 Goblet squats
6 Pull ups
6 Dips or Push ups

Rest 2 min between rounds

Workout of the Day December 9, 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

 5 Push ups
 7 squats
10 back ext

Part 2

Two Rounds

Row 500M at a 7/10 effort
50' Bear Crawl
15 Dumbell Strict Press
50' Bear crawl
Row 500 Meters at a 8/10 effort
Rest as needed

You can run 0.25 mi or bike for 2 min instead of rowing.

Part 3

20 minutes

20 Thrusters
20 Pull-Ups or ring rows
20 Burpees

Use dumbells or barbells for the thrusters. Pace early, do not come out too hot or you will pay for it.

Workout of the Day December 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.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

4 Rounds

Kettlebell Suitcase Deadlift 8-10 reps per side
Rest 60 seconds
15 Kettlebell Swings
Rest 60 seconds
Turkish Get Ups 2 reps each arm
Rest 60 seconds

Part 3

9 min

In teams of 3 (possible with 2)

3 Dumbbell Man-Makers
6 Box Jump Overs or box step up and overs

Each team member will do a full round before switching.
Make sure to step down off the box. No jumping