Woorkout of the Day December 31, 2015

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


"12 Days of Christmas"

1 run (0.12 mi) or bike 1 min
2 dips
3 burpees
4 pullups
5 sit ups
6 push ups
7 goblet squats
8 walking lunges holding the kettlebell
9 kettlebell swings
10 wall balls
11 step ups
12 man makers

This has become a tradition to do. Have fun and keep a steady pace through it. Don't come out too hot. Do this workout like the song. Do a run, then do 2 dips and a run, then do 3 burpees 2 dips and a run, then do 4 pull ups 3 burpees 2 dips and a run.... continue on in this manner though to the end. It's a longer one.

Workout of the Day December 23, 2015

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 squats
10 back ext

Part 2

4 rounds

8 Russian Step ups per leg
60 Seconds rest
10 Dumbell Bench Press
60 seconds rest
30 seconds per side, side plank
60 seconds rest

Part 3

15 min

20 kettlebell swings
10 burpees
Run 0.12 mi

This is a partner workout out. Alternate partners as you go down the list. So, partner 1 will do the kettlebell, partner 2 the burpees, partner 1 the run, partner 2 the kettlebell... You get the picture.

Alt Wod

As above but bike 60 seconds rather than run.

Workout of the Day December 10, 2015

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 squats
10 back ext

Part 2

5 Rounds

2 Min Bike or walk/ run at max incline
1 min of step ups with sandbag
2 min Row
1 min single arm farmers carry (min 40#, switch arms q 30 seconds)
2 min manmakers
1 min plank

Today's is a long one, budget your time. I'd also like to maximize people on the rower, so you don't need to do the 2 min intervals in order. Also keep the effort level around the 75% mark.

Workout of the Dat December 2, 2015

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

4 Rounds

Row 500M
20 Kettlebell Swings
Rest

Rest 1:1 between rounds, so if it takes you 4 min to complete, rest for 4 min. Sub a 0.25 mi or bike 0.75 mi bike.

AltWod

As Above

Workout of the Day November 13,2015

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.





So, I now realize that our fitness assessments are today. So.... do this on the following shift.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

4 Rounds

1 min row
1 min rest
1 min push ups
1 min rest
1 min single arm farmers carry (switch arms half way)
1 min rest
1 min run/ walk on treadmill at max incline
1 min rest
1 min step ups (with sandbag for an upscale)
1 min rest

Alt Wod

Same as above but 3 rounds

Workout of the Day October 31, 2015

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 squats
10 back ext

Part 2

4 min Row, Bike, run or walk at max incline on treadmill

***2 min Rest***

Then:
3  Rounds
20 Walking Lunge holding kettlebell in one hand (do 10 one arm, then 10 the other arm)
20 Kettlebell Swings
1 Min rest between sets

***2 min rest***

Then:
3 Rounds
100' Kettlebell Front Rack Carry
Max Effort Plank
1 min rest between rounds

*** 2 min Rest ***

Then:
4 min Row Bike, run or walk at max incline on treadmill

For the kettlebelll walking lunge, hold a kettlebell in one arm, hang that arm with the kettlebell down by your side, make a walking lunge step keeping your trunk upright.

Alt Wod

Same as above

Workout of the Day October 28, 2015

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 squats
10 back ext


Part 2


Partner Workout


In teams of 2:

25 min
50 wall ball shots
40 Kettlebell swings
30 Burpees
10 Pull ups
1 run around the hall Together

Split the work up however the team sees fit. Once you go through the list once, start at the top and continue on. Go for the 25 min in this fashion.

Part 3

4 sets
60 second plank
60 seconds rest

AltWod

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 squats
10 back ext




Part 2

3 rounds

1 Min walk on on treadmill at max incline
1 min rest
1 min Kettlebell swing to eye level
1 min rest
1 min sled drag forwards
1 min rest
1 min walking lunges
1 min rest
1 min walk on treadmill at max incline
1 min rest
1 min rest 1 min sled drag backwards
1 min rest

Workout of the Day October 20, 2015

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

7 Push ups
10 squats
10 back ext

Part 2

4 Rounds

Bench Press 8-10 reps
Rest 45 Seconds
Pullups 6-8
Rest 45 Seconds
Plank 45 Seconds
Rest 45 Seconds

Warm up the bench to your starting weight.

Part 3

3 Rounds

10 Dumbell Push Press
10 Burpee Box Jump Overs
Run

For the Run 2 times around 87 and 89, 3 times around 88.






AltWod

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 squats
10 back ext

Part 2

40 min

Bike 2 min
Front Rack Carry 20M there and back
2 min Walk on treadmill at max incline
Farmers Carry 2 times 20M
Bike 2 min
20 Step up

Workout of the Day October 15, 2015

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 squats
10 back ext

Part 2

Kettlebell Front rack Carry
30 Pull ups
Kettlebell Front rack Carry 
40 Wall Balls
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
60 Burpees
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
40 Wall Balls
Kettlebell Front rack Carry
30 Pull ups 

For the Front Rack carry, put 2 cones out 25M apart, go there and back




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 Push ups 10 squats 10 back ext

Part 2

Back Squat
5-5-5-5-5

Part 3

21-15-9
Dumbell Push press
Kettlebell swing

** Rest 4 min ***

15-11-7
Pull ups
Burpees

Workout of the Day October 12, 2015

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 3 Push ups 10 squats 10 back ext

Part 2

In 20 min
Back Squat

Build to a challenging set of 5. After heavy set of 5 drop, -10% of that load for 2 more sets at -10%.

Part 3

50 Push ups
Run
30 Kettlebell Swings
Run
50 Push ups
Run
30 Kettlebell Swings
Run

For the run go 2 times around 87 and 89 or 3 around 88. Or on the treadmill for 0.25 mi or 500M row


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

Part 2

25 min

2 min bike sprint
2 there and back Farmers Carry (heavy)
20 Push ups
20 Walking lunge steps

Part 3

3 Max effort Planks

Workout of the Day September 29, 2015

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 squats
10 back ext


Part 2


15 min
Sled Drag 30M there and back
15 Burpees


Rest 15 min


15 min
Row 1:30
Bike 1:30


Alternate between the movements. Sub in a run on the treadmill or whatever, like jumping rope. Just pick 2 movements, only 2, and alternate between them. If you are running on the treadmill, max out the incline and then go.

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 squats
10 back ext

Part 2

30-35 min
17 Kettlebell Swings
2 Overhead walk, holding a plate overhead walk 30M there and back twice
24 Walking Lunges
1 Kettlebell Front rack carry, 1 time 15M there and back

Watch the video demo below for the front rack carry. Try to use kettlebell of the same weight. Keep the kettlebells in the crotch of the elbow.

Workout of the Day Sepptember 26, 2015

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 squats
10 back ext

Part 2

Back Squat

Build to a challenging set of 5

Part 3
5 Rounds

In 60 seconds
Perform 10 kettlebell swings
In time remaining, complete as many dumbell thrusters as possible

Rest 60 seconds between rounds.

Part 4

Accumulate 5 min of plank

each time you break perform 7 burpees.



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

Part 2

For 35 min

Bike 2 min
2 Sled drag
20 Hanging knee raises
20 Push ups