Workout of the Day August 30, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Consider couch after part 1


Part 1

2 Rounds
10 pull ups
5 push ups
10 sit ups
10 squats
7 back ext

Part 2

Back Squat
4-4-4-4

Part3

15 Minutes
10 Kettlebell Swings
10 Burpees
10 Dips

Dips can be with the attachment on the rack (make sure to put the horns on the inside of the rack), on a bench with your feet elevated or on  bench with your feet on the floor.

There's a lot to accomplish in this workout, so move though with a steady pace.

Workout of the Day August 27, 2013

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


Part 1

3 Rounds

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

Part 2
Back squat
5-5-2-3-1

Part 3

3 Rounds
Run
Rest 2 min

87 and 89 run 4 times around, 89 run 6

Workout of the Day August 22, 2013

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


Part 1

 2 Rounds
10 pull ups
15 push ups
10 sit ups
15 squats
10 back ext


Part 2


3 Rounds
2 min manmakers
1 min rest
2 min row
1 min rest
2 min step up with a sand bag
1 min rest
2 min farmers carry
1 1min rest


Part 2 is long. Make sure you have adequate time for it, if its tight, do 2 rounds.


Stretch and water. yaaa

Workout of the Day August 19, 2013

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


Part 1

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

Part 2

Push Press
 3-3-3-3-3

 Part 3

30-20-10
Wall Balls
Kettle Bell swings

Water

Workout of the Day, August 14, 2013

Warm up good. All the usual and head to toe joint ya. Do couch stretch after part 1.

Part 1

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


Part 2

Back squat
3-3-3-3-3

Part 3

Tabata run/bike/row

20 on 10 off

Set rower to 10
Incline on treadmill to at least 10
bike hard

Take time to stretch after this is all complete.  Don't do anything extra until Spartan Race

Workout of the Day August 11, 2013

Warm up good. All the usual and head to toe joint ya.

Part 1

3 Rounds
10 pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Weighted sled drag
1-1-1-1-1

Set 2 cones up 20 meters apart, and you have 10 seconds to drag as much weight as possible in under the 10 seconds. Rest as needed and warm up with a lighter weight

Part 3

4-5 rounds (time dependent)

Run
20 Burpees
Rest 2 min

Runs are 2 times around 87 and 89 and 3 around 88. The 4-5 rounds is a guideline and dependent on how time is going.

Water and stretch ya.

WOD Aug 6

Part 1
3 rounds
15 pull ups
15 sit ups
15 push ups
15 squats
15 back ext

Part 2
5 rounds of 2 bench oress

Part 3
Death by 10 meters
Set up 2 cones 10 meters apart on the first min run the 10 m once
On the second run 10m twice on the third run 3 carry on till you dont make it

Aug 4 2013

Part 1
10 pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2
Deadlift 3 rounds of 5
Or
Squats 3 rounds of 5

Part 3
Tabata this!
20 seconds on 10 seconds off for 8 rounds

Tabata row
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull up
Rest 1 min
Tabata push ups
Rest 1 min
Tabata sit up

Workout of the Day July 29, 2013

Warm up good, butts, high knees, bears, walking lunges, twerking (youtube it).

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions

Part 2

Run 4 times at 87 89, 6 at 88
15 Hanging knee raises or toes to bar
20 Ketttlebell swings
Run 2 times at 87 89, 3 at 88
20 Hanging knee raises or toes to bar
25 Kettlebell swings
Run 1 time around all halls
25 Hanging knee raises or toes to bar
30 Kettlebell swings

Stretch and water

Workout of the Day July 26, 2013

Warm up good, butts, high knees, bears, walking lunges, twerking (youtube it).

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions


Part 2
Back Squat


10-8-8-8


Warm up with lighter weight, gauge how much to put on the bar to make all the reps in each round.


Part 3


5 rounds


Run

Rest 3 min, rest 2 min, rest 1 min, rest 30 seconds as you make your way through the rounds. Run hard.


87 and 89 2 times around, 88 3 times.

Workout of the Day July 21, 2013

Warm up good, butts, high knees, bears, walking lunges.

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions

Part 2
Partner workout

5 Rounds

Sandbag Run with burpees
Sled Drag
Rest 2 min

Partner 1 runs, 1 lap around 87 and 89 2 around 88, while carrying a sandbag, doing 10 burpees at the halfway point. Partner 2 does a sled drag 20 meters there and back till partner 1 finishes. Then you switch and do the other movement. Once you are done after switching movements, that is one round. Rest the 2 minutes before doing the next round.

Workout of the Day July 18, 2013

Warm up good. Head to toe. Start off with 5 min of a light bike, run or row.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 Back extensions

Part 2

Run
200 Jump Ropes
Run
50 Sit ups
Run
40 Back Extensions
Run
30 Wall Balls
Run
20 Hanging Knee Raise
Run
10 Pull ups
 Run

For the run, 1 lap around 87 and 89, 2 around 88. Hanging knee raise, hang off a pull up bar with straight arms and bring your knees up.

Stretch and water. Focus stretching on calves, back and legs.