Workout of the Day July 1, 2008

"The Bear"

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets of the complex for 5 rounds. You can rest between rounds. The goal is max effort (weight) for a complete set.

Guys start @ 65#
Girls start @ 42#
Add weight each round for 5 rounds.

You cannot rest while the bar is on the ground during a set and hands may not leave the bar throughout the set.

Workout of the Day June 30, 2008

"Cindy"

As many rounds in 20 min. of:

5 Pull ups (or 15 jumping pull ups)
10 Push ups
15 Squats

Workout of the Day June 27, 2008

"Deck of Cards"

Spade = KB Swing (30# for women, 40# for men)
Hearts = Med Ball Squat Slams
Diamond = 20 yard run
Clubs = Inverted Rack Rows

Joker = 50 Hurdle Hops

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

Workout of the Day June 26, 2008

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 June 25, 2008

Overhead Press 4-4-4-4
30 Step Back Lunges

Rest 2 minutes

Push Press 3-3-3-3
20 Step Back Lunges

Rest 2 minutes

Jerk 2-2-2-2
10 Step Back Lunges

Finish with 75 Wall Ball

Workout of the Day June 24, 2008

Warm Up:

Speed Ladder

Weight Room Warm Up:

Start light, work to a moderate weight. Without removing hands from the bar:

3 Deadlifts
3 Hang Cleans
3 Front Squats
3 Push Press
3 Lunges each leg (with bar loaded on back)

Rest 2 minutes and then repeat x2.

Workout:

Single Arm DB Press x 5. After last rep hold weight in overhead position and perform 5 squats. Repeat with other arm.

Take as much time as needed between each set and perform 5 sets with each arm.

Workout of the Day June 23, 2008

Team Workout - 2 on each team

Partners cannot go at the same time and their total reps must add up to the number prescribed. For example, for 70 box jumps, one can do 50 and the partner can do 20, but again, not at the same time. However, both partners must run the 400 and cannot start the next round until both have finished running.

3 rounds of:

70 Box Jumps
80 Push Ups
90 BW Squats
100 Jumping Pull Ups
Run 400 m

Workout of the Day June 20, 2008

"The People's Choice"

Wall Ball
Push Ups
Back Extensions
Box Jumps
Inverted Rack Row

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 June 19, 2008

Count reps for each exercise, add together for total reps completed during workout.

1 min - Jump Rope
2 min - Run
1 min - Push Press (35# for women, 55# for men)
2 min - Run
1 min - BW Squat
2 min - Run
1 min - KB Swing (25# for women, 35# for men)
2 min - Run
1 min - Jumping Pull Ups
2 min - Run
1 min - Med Ball Sit ups
2 min - Run
1 min - Walking Lunge
2 min - Run
1 min - Plank
2 min - Run

24 total minutes of work

Workout of the Day June 18, 2008

Attempt to perform each round without setting the bar down

1 round =

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 June 17, 2008

5 x Squats

10 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 June 16, 2008

Tabata:

Goblet Squats (35# for men, 25# for women)
Push Ups
Jump Rope
Inverted Rack Row
Burpees

Perform 20 seconds of one exercise, rest 10 seconds and move to the next exercise. Repeat for each exercise performing 8 rounds of each.

Workout of the Day June 13, 2008

Run 400m
20 Push Ups
Run 200m
50 Jumping Pull Ups
Run 200m
50 Squats
Run 200m
20 Knees to Elbows
Run 400m

Workout of the Day June 12, 2008

Five rounds for time:

Wall Ball x 15
KB Swings (35#) x 15
OH Press (55# for women, 75# for men) x 15
MB Slam and Catch x 15

Workout of the Day June 11, 2008

Back Squat 3-3-3-3-3-3-3

21-15-9 of:

Dips
Back Extensions

Workout of the Day June 11, 2008

Back Squat 3-3-3-3-3-3-3

21-15-9 of:

Dips
Back Extensions

Workout of the Day June 10, 2008

With Dumbbells:

5 deadlifts
5 hang cleans
5 push press
5 front squats

Repeat 5 times.

Rest as much as needed at the end of each round. Add weight each round.

Workout of the Day June 9, 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 June 6, 2008

"Fight Gone Bad"

Three rounds for reps:

Wall Ball, 20 # ball, 10 ft. target
Sumo deadlift High Pull, 75#
Box Jump, 20" box
Push-press, 75#
Sprint

Each exercise is performed for one minute with one minute of rest at the completion of all exercises. Originally developed for UFC Lightweight Champion BJ Penn.

Workout of the Day June 5, 2008

10-9-8-7-6-5-4-3-2-1

Deadlift (85# for men, 55# for women)
Push Ups
BW Squat
Inverted Rack Row
Walking Lunge (number applies to each leg)

Perform one round of each exercise before moving on to the next number.

Workout of the Day June 4, 2008

"The Bear"

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets of the complex for 5 rounds. You can rest between rounds. The goal is max effort (weight) for a complete set.

Guys start @ 65#
Girls start @ 42#

Add weight each round for 5 rounds.You can not rest while the bar is on the ground during a set and hands may not leave the bar throughout the set.

Workout of the Day June 3, 2008

Bench Press 3-3-3-3-3-3-3

4 Rounds:

30 ball slams
100 jump rope

Workout of the Day June 2, 2008

"Filthy Fifty"

For time 50 reps of:

Box Jumps
Jumping Pull Ups
Kettlebell Swings (35#)
Walking Lunge
Knees to Elbows
Push Press (45#)
Back Extensions
Wall Ball
Burpees
Double Unders or 50 Tuck Jumps