Workput of the Day January 8, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. 

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Shoulder Press
Work to a heavy 3

Part 3

Dips
5 sets of 5 reps
Add weight as needed (dumbell held in place between knees) and use the bars

Part 4

4 Sets
10 per side 1 Arm Dumbell Row
Rest 60 sec
8 per side alt dumbell curls
Rest 60 sec

Part 5

3 Rounds

12 dumbell JM Presses
Rest 60s
15 Banded Pushdowns
Rest 60 sec

Part 6

100 Russian Twists





TB/ The Next Day 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

For 30 min

Row 500M
Run 0.25 mi
Bike 2 min 

Transition between movements quickly

Workout of the Day January 5, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. 

There is lots to do. Move with purpose.

Part 1
 
3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

3 Sets

10 seated on the floor dumbell press (legs out straight)
20 banded face pulls
1 min row

Part 3

6 Rounds
Every 2 min

3 Push Press
6-10 pull ups

Do a jumping pullup with a slow lower for a set of 6-8 instead of the pull ups. Done quickly you will have lots of rest. Build the load of the push press each set. I would prefer to see a barbell used, but dumbells are ok.

Part 4

18 min

21 wall balls
15 step ups
9 deadlift

The deadlift should be light to moderate. If you aren't familiar with the deadlift with a barbell, you can use a dumbell in each hand as a sub, and maybe go to just below the knees. You could also use a kettlebell to do the deadlifts.



TB/ The Next Day 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
Build to a challenging set of 5
 -10% for 2 sets of 3

Part 3

Bent over barbell row
8-8-8-8

Part 4

12 Kettlebell swings
12 per side bulgarian split squat

Part 5

Tabata hollow rocks
followed by
3 sets
45 sec per side single arm farmers carry