Workout of the Day May 29, 2014

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


Part 1

3 Rounds

10 Pull ups
7 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds
Row Bike or run 50 calories
15 elevated push ups
100 jump ropes

For the calories, do the cardio till the machine says you've done 50. For the elevated push ups, put your feet on a bench and push up.

Alt Wod

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


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

4-4-4-4-4

Part 3

Walking lunge carrying dumbells
6-6-6

do 6 total steps

Part 4

Bike
3 min light
9 min 30 hard 30 easy
3 min light bike

Workout of the Day May 26, 2014

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


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Pause Back Squats

4-4-4-4-4

Pause for 3 seconds in the bottom of the squat. You will have to go lighter. Remember, keep tension in your back and belly throughout the lift. Try it in the warm ups, if you are not comfortable with it, do a back squat without a pause.

Part 3

4 Rounds
1 min sled drag (heavyish)
1 Min farmers carry
1 min rest

This is a good workout to try on air. Partner up on this workout, one doing the drag one doing the carry. Walk and drag there and back 20 meters. 

Alt Wod

As above. Scale back the weight on all aspects as needed.

Stretch and water after all this work. Yaaaa

Workout of the Day May 25, 2014

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


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Bench Press
3-3-3-3

Part 3

5 Rounds
Run (see below), or bike 0.75 (or 2 min), or row 400M
15 Goblet Squat

For the run: 87 and 89 2 laps, 88 3 laps per round

Alt Wod

Same as above, but in part 3 do 3 rounds instead of 5.

Workout of the Day May 19, 2014

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


Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat

5-5-3-3-1-1

Part 3

Run 0.25, or bike 2 min (0.75mi) or row 500m
Then:
5 rounds
5 dumbell push press
10 walking lunge steps with those dumbells in your hands
15 push ups
Then:
 Run 0.25, or bike 2 min (0.75mi) or row 500m

  There is no rest in between parts of this workout

Alt wod
Same as above

Workout of the Day May 5, 2014

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


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat
 5-5-5-5-5

Part 3

21-15-9-6-3

Dumbell Push Press
Goblet Squat
Burpee

Do 21 of each movement, then 15, then 9.....
Use a kettle bell for the goblet squat. Choose the appropriate weight for the dumbell push press.

Alt WOD

Part 1

3 Rounds
10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

 Part 2
Back Squat
5-5-5-5-5

Part 3

7 Rounds

In 2 min
Bike or row sprint for 60 seconds
7 Push ups
7 sit ups

In the 2 min, sprint for 60 seconds, and then with the remaining time perform 7 push ups and 7 sit ups then rest remaining time in the 2 min. Make the transition from bike to push ups quick! If you end up with less than 15 seconds rest, cut the number of push ups and sit ups to 5 of each.

Workout of the Day May 2, 2014

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


Part 1

3 Rounds

10 Pull ups
 6 push ups
10 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

Death by burpees

Do 1 burpee the first min, 2 the second, 3 the third. I am sure you get the idea. Continue for as many minutes as you are able.

Alt WOD


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


Part 1

3 Rounds

10 situps
10 back ext

Part 2

15 min
5 ring rows (or pull ups)
10 push ups
15 squats

Ensure perfect form through all the movements. Don't sacrifice form for intensity. Work within your capacities, this one is a bit longer.
Stretcha and water

Workout of the Day April 27, 2014

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


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

45 seconds pull ups
15 seconds rest
45 seconds dips
15 seconds rest
45 seconds burpee step ups
15 seconds rest
45 seconds all out bike or row
15 seconds rest

Alt Wod

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


Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat

4-4-4-4-4

Keep the chest tall, knees driving out over the toes and weight on the heels. Choose weights which allow form to be kept and the barbell speed should be kept fast. No grinding out slow reps.

Part 3

Alternating Tabata

Push ups and sit ups

Do 20 on 10 off for a total of 16 rounds. Alternate between the push ups and the sit ups.
For example, do 20 seconds of push ups, rest 10 seconds, do 20 seconds of sit ups, rest 10 seconds and repeat for a total of 8 rounds for each movement.

Water and stretch, yaaaaa

Workout of the Day April 24, 2014

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


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

2 shoulder press + 2 Push press

Feel free to add weight between sets.

Part 3

Bench press

5-5-5-5-5

Keep the bar moving fast, if you have to grunt it out, its too heavy.

Part 4
 Bring sally push ups

Find the song "Flower" by Moby (you tube or whatever)

Within the lyrics of the song is bring sally up and bring sally down. When the song cues you to down, you will go down in the push up and hold in the bottom till the song says bring sally up. When holding in the bottom, you are not resting on the floor, but keeping your chest just inches off the floor and staying still like a plank. Lots of the time in this is spent in the bottom push up position. Keep elbows tight to the body holding in the bottom.




Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Couch Stretch After

Part 2

Goblet Squats
5-5-5-5-5

Use as heavy as a dumbell or kettlebell as you are comfortable with. Don't be afraid to try heavier, but remember to maintain form, if you can't then drop the weight down.

Part 3

2 Min light bike
16 min
30 hard 30 easy bike
2 min cool down pace on the bike

Workout of the Day April 19, 2014

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


Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

5 Rounds

40 sec push ups
20 sec rest
40 sec row or bike sprint
20 sec rest
40 sec hanging knee raise or sit ups
20 sec rest

Spend remaining time stretching or doing assigned physio stuff.

Alt Wod
Do the above workout. Do the bike and sit up variations though.

Workout of the Day April 16, 2014

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


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

***Couch Stretch***


Part 2


Back Squat
6-6-6-6-6

Part 3

Push Press
6-6-6-6

Part 4

Weighted Sit ups
15-15-15
(if time permits)

Alt Wod
Same as above. Remember plates come on and off, squat to your ability. Keep chest up, knees out and drive through the heels.

Stretch and Water.

Workout of the Day April 11, 2014

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


Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

Then

10 min
5 manmakers
10 pullups

Then

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

There is no break in between the different 10 min movements. Keep moving for the 30 min. The only partner part is the sled drag.

Alt Wod


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


Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

5 Min stairs with a sandbag

5 min
10 push ups
10 ring rows

5 min stairs with a sandbag

Choose an appropriate weight for the sandbag. There is no break between the different parts of part 2.

Workout of the Day April 8, 2014

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


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 

Part 2

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do push ups
Rest 90 sec

In 4 min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of time do Sled drag (there and back 20M) 2-3 plates
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do kettlebell swings
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do burpees
.... and you're done

Alt Wod


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


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

10 Walking lunge steps with dumbells in your hands
    Choose appropriate weight, should be challenging

Part 3

4 Rounds
Bike hard 2 min
rest 2 min

Warm up on the bike at a light ride for 2-3 min before starting the intervals.