Workout of the Day, February 28, 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
10 back ext

Part 2

Back Squat
5-5-5-5-5

Add some load each set, work to a challenging load

Part 3

5 Rounds
In 3 min
Row 250M or Run 0.12 or bike sprint 60 seconds
8 Goblet squats
12 hanging knee raises

Only go through once in the 3 min, then rest any time remaining

Part 4

80 Walking Lunge Steps

Workout of the Day February 25, 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

7 push ups
10 squats
10 back ext

Part 2

4 Rounds

In 10 min
Run 0.5 mi or Row 800M or bike 4 min hard
15 dumbell shoulder press
15 Pull ups or ring rows
15 dips

Do the work and then recover for the remainder of the 10 min and repeat. Remember that there is no leg drive in the shoulder press. You can use a bench for the dips, or keep a toe on the ground to help reduce your body weight.

Part 3

80 Walking lunge steps

Workout of the Day February 17, 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
10 back ext

Part 2

10 min
60 seconds Bike Run or row
20 Step ups
20 sit ups

Rest 5 min

10 min
10 Dumbell thrusters
20 Mountain Climbers
40 Jump ropes

Part 3

3 rounds
Single arm overhead dumbell carry  45 seconds per arm

Part 4

80 Walking lunge Steps

Workout of the Day February 12, 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
10 back ext

Part 2

5 Rounds

Run 0.25 mi on the treadmill or bike sprint for 2 minor 0.75 mi
15 Goblet Squats

Part 3

80 Walking Lunge Steps

Part 4

4 sets
1 min plank
Rest 1 min between efforts

Workout of the Day February 9, 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

4 Rounds
80 Jump ropes
2 there and backs sled drags
10 pull ups or ring rows
2 there and backs sled drags
15 calories on the rower
2 there and backs sled drags

Part 3

3 Rounds
6-8 dips
8 kettlebell swings to eye height
1 min plank

Workout of the Day February 4, 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

5 Rounds

In 3 Min Complete:
Run 0.25mi or bike sprint 1:45 seconds
As many man makers in time remaining

Rest 2 min between Rounds

This is a race, you will have to hustle butt to get any man makers in.

Part 3

3 Rounds
1 min plank
6-8 dips
1 min farmers carry

Rest as needed between movements. This is not a race

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