Workout of the Day January 16, 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. 

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

In 12 min

Push press
Build to a challenging  single rep

Part 3

10 Rounds
In 2 min

Row 200M
Bike Sprint 20 sec

The work will take less than 2 min, rest the remaining time till the start of the next round. Move Quickly from the rower to the bike. You can also run 0.12mi then bike the 20 sec in a min interval.

Part 4

10 Rounds

30 sec burpees
30 sec rest

Part 5

Tabata
Dead bugs


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

Bench Press
Build to a challenging set of 5
-10% for 2 sets of 5 reps

Part 3

3 Sets

6 Plyo Push ups
12 Bentover barbell rows

Part 4

3 sets

8 per side half kneeling landmine press
16 Bicep Curls

Part 5

Lunge a min of 82 steps,no more than 156 steps

Workout of the Day January 13, 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. 

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

3 Rounds
 
10 Alternating Dumbell Snatch
10 Goblet Squats
1 min Row or bike

Part 3
 
Pause Front Squats

4-4-4-4-4
Pause for a 2 second count in the bottom

Part 4

3 Rounds

Every 6min
30 wall balls
20 box jumps
10 pull ups
10 Dips

The work will take less than 6 min. Just rest the remainder of time

Part 5

4 sets
1 min side plan per side
1 min farmers carry per side

The next day will come up later