Workout of the Day March 30, 2008

"Deck of Cards"

Spade = Goblet Squat (10# for women, 20# for men)
Hearts = Push Press (40# for women, 55# for men)
Diamond = Inverted Rack Row
Clubs = Step Back Lunge (each leg)
Joker = 300 Jump Rope

The number on the card is the number of reps. Face cards are 10 and Aces are 11. First group of two to finish a full deck are the winners.

Workout of the Day May 29, 2008

For time:

200 Jump Rope
50 Wall Ball
40 Box Jumps
30 Lunges
20 Back Extensions
10 Burpees
10 20 yard sprints
20 KB Swings (with KB or DB, 40# for men/30# for women)
30 Med Ball Slam
40 Jumping Pull Ups
50 Push Ups
200 Jump Rope

Workout of the Day May 28, 2008

Overhead Press 4-4-4-4
300 Jump Rope

Rest 2 minutes

Push Press 3-3-3-3
200 Jump Rope

Rest 2 minutes

Jerk 2-2-2-2
100 Jump Rope

Workout of the Day May 27, 2008

Warm Up: Speed Ladder

Seven rounds of:

Back Squat, 3 reps
Push-ups, max reps

Workout of the Day May 26, 2008

Four rounds for time:

Sprint 400m
30 Squats
30 Push Ups

Workout of the Day May 23, 2008

"Deck of Cards"

Spade = BW Squat
Hearts = Push Up
Diamond = Jumping Pull Up
Clubs = 20 yard run
Joker = 30 Box Blasts (each leg)

The number on the card is the number of reps. Face cards are 10 and Aces are 11.First group of two to finish a full deck are the winners.

Workout of the Day May 22, 2008

Warm Up: Speed Ladder

For Time:
20 Deadlift (65# for women, 95# for men)
20 Box Jumps
30 Lunges (each leg)
15 Box Jumps
40 Push Ups
10 Box Jumps
50 Wall Ball
5 Box Jumps

50 Sit Ups
Run 100m
40 Squats
Run 200m
30 Back Extensions
Run 300m
20 Pull Ups (60 for jumping pull ups)
Run 400m

Workout of the Day May 21, 2008

Attempt to perform each round without setting the bar down

1 round =
3 Hang Shrugs
3 Hang High Pulls
3 Hang Cleans
3 Front Squats
3 Push Press

Perform 7 rounds with as much rest as needed in between each round. Add weight each round.

Workout of the Day May 20, 2008

5 Rounds for weight:

5x Front Squat
5x Bench Press

Rest 3-5 minutes

3 Rounds for weight:

8 Deadlifts
50 yard backpedal sled drag

Workout of the Day May 19, 2008

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Workout of the Day May 16, 2008

"Deck of Cards"

Spade = Thruster (35# for women, 65# for men)
Hearts = Burpees
Diamond = Stationary Lunge (rep must be completed on each leg)
Clubs = Inverted Rack Row
Joker = 50 Med Ball Chest Pass (3k for women, 4k for men)

The number on the card is the number of reps. Face cards are 10 and Aces are 11.First group of two to finish a full deck are the winners.

Workout of the Day May 15, 2008

"Fight Gone Bad" V.3

4 Rounds for reps:

Push Ups
Jump Rope
Med Ball Sit Ups
Jumping Pull Ups
Plank

Each exercise is performed for one minute with one minute of rest at the completion of all exercises.

Workout of the Day May 14, 2008

5 x Squats
15 x Tuck Jumps
x 5

5 x Bench Press
15 x Med Ball chest pass
x 5

1:00 rest in between each set

100 Lunges

Workout of the Day May 13, 2008

Warm Up: Speed Ladder

5 rounds of:

5 Hang Cleans
Jump Rope 2 min
Rest 2 minutes in between each round

3 rounds of :

10 deadlifts
10 box jumps
Rest 2 minutes in between each round

Workout of the Day May 12, 2008

"Mini-Murph"

The Original "Murph" workout cut in half.

Run 800m
50 Pull Ups
100 Push Ups
150 Squats
Run 800m

If anyone wants to attempt it, the original "Murph" workout is prescribed as

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

and was named after Navy SEAL Lt. Michael Murphy who was killed in combat while serving in Afghanistan.

Workout of the Day May 9, 2008

"Deck of Cards"

Spade = Squats
Hearts = 20 yard sprint
Diamond = Push Press (45# for women, 75# for men)
Clubs = Inverted Rack Row
Joker = 50 Box Blasts

The number on the card is the number of reps. Face cards are 10 and Aces are 11.

First group of two to finish a full deck are the winners.

Workout of the Day May 8, 2008

"The People's Choice"

Wall Ball
Push Ups
Back Extensions
Box Jumps
KB Swing (20# for women, 40# for men)

Take the exercises listed above and put them into the following workout.

Three rounds for time:

50-
40-
30-
20-
10-

Workout of the Day May 7, 2008

Pull Ups 3-3-3-3-3-3-3 (use bands, manual assistance, or weight vest as needed)

100 Jump Rope
40 Med Ball Slam
80 Jump Rope
30 Med Ball Slam
60 Jump Rope
20 Med Ball Slam
40 Jump Rope
10 Med Ball Slam
20 Jump Rope
5 Med Ball Slam
10 Jump Rope

Demo Videos:

Workout of the Day May 6, 2008

Great job to all who battled their way through yesterday's workout!

Front Squat 3-3-3-3-3-3-3

Finish with 21-15-9 of:

Push Press (45# for women, 75# for men)
Inverted Rack Row
Lunges (each leg)

Workout of the Day May 5, 2008

Warm Up: Speed Ladder

For Time:

21/20/19/18....1 reps of the following:

Push ups
Sit ups (w/ med ball)
Jumping Pull Ups
Squats

Workout of the Day May 2, 2008

Spade = Med Ball Slam (must catch off the bounce for the rep to count)
Hearts = Inverted Rack Row
Diamond = Thrusters (35# for women, 65# for men
Clubs = Lunge (1 equals 1 with each leg)
Joker = 250 Jump Rope

The number on the card is the number of reps. Face cards are 10 and Aces are 11.

First group of two to finish a full deck are the winners.