Workout of the Day February 1, 2016

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

4 Rounds

2 min Row, bike or run
1 min Double kettlebell front rack carry
1 min kettlebell swings
2 min walking lunges
1 min plank
1 min push ups

Workout of the Day January 27, 2016

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 squats
10 back ext

 Part 2

4 sets

8-10 Pullups or ring rows

Rest 60 seconds

6-8 Deadlifts

Rest 60 seconds

8-10 Russian Step ups/ leg

Rest 60 seconds

10 Kettlebell swings to eye level

Rest 60 seconds

Don't use any load in the Russian Step ups

 

Part 3

4 Rounds

In 2 min

Row 250M or Run 0.12 or bike sprint for 60-70 seconds

As many push ups as possible in time remaining

Rest 2 min between attempts

Workout of the Day January 19, 2016

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

5 sets

4 Weighted push ups
Rest 30-45 seconds between

Then Right into:

5 sets

Max effort pull ups
Rest 60-90 seconds between

Part 3

3 Rounds

In 4 min
Row 500M or run 0.25mi or bike sprint for 2 min
15 box step, or jump, overs
As many mountain climbers as possible in the time remaining

Rest 4 min



For the box step over, just step up and over rather than jump.

Workout of the Day January 11, 2016

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


Part 2

34 min
Run 0.25 mi, or row 400M, or bike 3 min
30 Walking Lunges
10-20 back extensions or kettlebell swings
10 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 push ups
10 squats
10 back ext

Part 2

4 Rounds

3 min Bike (go hard for 30 seconds, light for 30 seconds)
1 min step ups or walking lunges
1 min of kettlebell swings
1 min burpees
1 min plank

The clock doesn't stop or reset, move quickly from 1 station to the next.

Workout of the Day January 8, 2016

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

4 Sets

6-8 Romanian Deadlift
Rest 60 sec
10 Russian Step ups/ leg
Rest 60 sec
Turkish Get ups 2/ arm
Rest 60 sec

Don't push the weight on the deadlift

Part 3

6 Min

12 Push ups
32 Skip ropes

Workout of the Day January 3, 2016

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

 ***Couch Stretch***

Part 2

Back squat

5-5-5-5-5

Part 3

In 5 min

Row 500M
40 Kettlebell Swings
As many pull as possible in the time remaining of the the 5 min

Rest 5 min then...

Repeat the above

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/ ring rows
10 squats
10 back ext
30 sec side plank per side

Part 2

3 Rounds

2 Min Bike
1 min lunges
1 push ups 
2 min walk on treadmill at max incline
1 min Step ups
1 min Kettlebell

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