Workout the Day September 1, 2012

Warm up good.  Make sure shoulders are ready to go.


Part 1 -

3 rounds

10 pull ups
5 push ups
10 sit ups
10 squats
10 back extensions

part 2 -

dumb bell push press

2-2-2-2-2-2

Use dumb bells for push press. remember for this movement you can dip down and use your hips. Also, remember to keep weight on your heels and knees out on the dip.

part 3 -

4 rounds

Run
20 push ups

For the run, 87 and 89 -- 2 laps around the hall
For 88, 3 laps

Stretching and water

That is all.

Work out of the day - August 27 2012

Warm up all good and stuff.


Part 1:

3 Rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2:

3 minute Heavy Sled Drag - Minimum 185 lbs

1 minute rest

3 minute Push Press - use dumbbells and choose weight

1 minute rest

3 minute Tire Flips

1 minute rest

3 minutes Sandbag Stair Run 

1 minute rest

3 minute Kettlebell


Try to do this workout on air and make it last as long as you can.  Control your breathing and conserve during rest period.  Stretch + water = Good

Workout of the Day August 25, 2012

Warm up good

Part 1
10 pull ups
10 sit ups
10 squats
10 back ext

Part 2

Tabata push ups
20 on 10 off

Part 3

Run
20 Wall Balls
Run
20 kettlebell swings
Run
20 box jumps or step ups
Run
20 wall balls
Run
20 kettlebell swings
Run
20 box jumps or step ups

Runs: 87 and 89 once around the building, 88 twice around the hall

Stretch and water

Workout of the Day August 19, 2012

Warm up good. Excellent work to all Spartan Competitors.

Part 1

3 Rounds
10 pull ups
5 push ups
10 sit ups
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5-5

Warm up at lower weights, then get into your working sets.

Part 3

Narrow Grip bench at 50-60% of heaviest set of 5

10-10-10

Part 4

Tabata Push ups

8 rounds of 20 on 10 off

If time permits, tabata sit ups with 20 on 10 off

Stretch and water.

Workout of the Day August 16, 2012

Warm up all good and stuff.


Part 1:

3 Rounds por favor.

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions


Part 2:

Deadlifts

2-2-2-2-2-2
Warm up light. Get the movement down. Increase weight.


Part 3:

Death by 10 meters

Set up 2 cones 10 meters apart

Minute 1 - Run 10 meters
Minute 2 - Run 20 meters
Minute 3 - Run 30 meters
Et Cetura...

Go as many minutes as you can until you cannot make the number of laps


Stretching is good. Just not in the shower

Workout of the Day August 11, 2012

Start by getting warm. Today's has a lot of volume. Move with purpose to get it all in.

Part 1

2 rounds
10 pull us
5 push ups
10 sit ups
10 squats
10 back ext

Part 2

Teams of 2 to complete the following, with one person working @ a time

5 minute

Sled drag 185# there and back 25M cone spacing

5 min

5 manmakers. One does 5 then the other partner does 5

5 min

Farmers carry (heavy) 25M there and back

5 min

25M bear crawl then 10 wall balls

Part 3

Tabata sit ups

20 on 10 off

Workout of the Day August 8, 2012

Warm up good. Yeah!

Part 1

3 Rounds

10 pull ups
10 Squats
10 Back extension

Part 2

5 manmakers
50 Kettlebell Swings
5 manmakers
40 sit ups
5 manmakers
30 Burpees
5 manmakers
2x 20 meter sled drag with #135
5 manmakers
10 tire flips

Manmakers can be subbed with push ups. One thing to focus on in the kettlebell swings is to keep your heels glued to the floor through out the swing.

TB
Do the above. Cut numbers in half except the manmakers, but don't do manmakers, do push ups instead. If your feeling zesty, feel free to do all the reps.

Stretch shoulders, bum and hammies after.
Water is gooooood. Have a group hug.

Workout of the Day August 3, 2012

Get schvety, then follow up with high knees, butt kickers, bear crawls, inch worms, and front and back scorpions. Do head to toe joint mobility. Be ready to do the work.

Part 1

3 Rounds
10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2

Deadlifts     10-9-8-7-6-5-4-3-2-1
Wall Balls     1-2-3-4-5-6-7-8-9-10

Do 10 Deadlifts, then 1 wall ball, 9 deadlifts then 2 wall balls,..........

However, for each time you let go of the bar without completing the number of deadlifts in that round, or each time the ball hits the ground while doing wall balls and not completing the round, run around the building..
87 & 89 run around twice, 88 three times.


Part 3

As a hall, or crew, complete:

100 Burpees
Only one person working at a time.

Organize the work however you like, just finish the reps.
Not sure how much time you will have for this so move with purpose through out the workout.

Stretch and water is gewd.

Workout of the Day July 31, 2012

Warm up, get a little sweaty and go through joint mobility, include bear crawls and front to back and side to side leg swings.

Part 1

3 Rounds

10 pull ups

10 back ext

10 squats

Part 2

Push Press

2-2-2-2-2

Remember, warm up with a lighter weight, get used to the lift, then go heavier.

Part 3

4 Rounds

30 sit ups

Max effort push ups

Rest as needed between rounds, but go straight from the sit ups into the push ups

Stretch shoulders a lot after. Water is your friend

Workout of the Day July 23, 2012

Warm up and get sweaty. Include bear crawl, butt kickers, high knees, and head to toe joint mobility.

Part 1

10 pull ups
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Sled drag 7 attempts

Put 2 cones 20 meters apart. You have 10 seconds to drag the sled the 20 meters. Keep adding weight each round. Try to get it as heavy as possible but stay under the 10 seconds. Rest as much as needed between attempts.

Part 3

10-9-8-7-6-5-4-3-2-1 Deadlifts
2-4-6-8-10-12-14-16-18-20 Wall balls

Choose a deadlift weight which is on the lighter side. If you know how much you can lift for a heavy single, do 50% of that weight.

Stretch and water are good ideas. I''m not sure how long part 3 will take, so move with purpose and get it all done.

Workout of the Day July 18, 2012

Warm up good.Start off with joint mobility after a 5 min sweat session. Follow up with: Bear crawls, butt kickers, high knees and scorpions on belly and back.

Part 1

3 Rounds
10 Pullups
12 push ups
12 sit ups
12 squats
12 back ext

Part 2

This is a Partner workout. Read directions below. This may take longer than you think.

400 Jump ropes
100 Push Press
50 Tire Flips
Farmers Carry (see below)

This is a partner workout. Only one partner may work at once. For the tire flips, flip it back and forth to each other, remember to keep your chest up, avoid rounding your lower back and lean into the tire when flipping it.

Push press, remember you can use you legs and hips in a dip to help get the weight overhead. Choose a weight that will challenge you, try it with a barbell.

Farmers Carry, choose heavy dumbells. 87 and 89 2 laps, 88 3 laps around the building. Only one partner carries the weight at a time.

The reps listed are for both partners total reps. You can partition the reps however you like. or example you can each do 5 sets of 10 in the push press.

Stretch lower back and shoulders after.

Worokout of the day, July 15 2012

Warm up as normal. Be sweaty. Do joint mobility. Include butt kicks, high knees, bear crawls and scorpions. Call 87 with any questions. There is a lot of work here so move through quickly, remember the 5 min rest between 2 and 3.

Part 1
2 rounds
10 pulls
5 Push ups
10 Sits
10 Squats
10 Back ext

Part 2
12 min
Every minute on the minute complete:
2 Deadlifts
5 Burpees

Warm up the deads and get to a weight that works. 2 Guys can share a bar and one can start on the 30 seconds. Try to finish the lift and burpees in 20-30 seconds.

Rest 5

 Part 3
3 Rounds

Run
10 Box Jumps
Run
10 Wall Balls

Runs: 87 and 89 1 lap, 88 2 laps. This is a sprint!