The Workout for Thursday January 31st

TGU 1-2-3-4-5 each side

Then...
Three rounds, 30 seconds work, 15 seconds rest
Hand to Hand Swing
Clean and Press right
Clean and Press left
Hand to Hand High Pulls
Snatches right
Snatches left
Figure 8 w/hold
Side Press Windmill right
Side Press Windmill left

Then...
TGU 5-4-3-2-1

The Workout for Tuesday January 29th

Four Rounds
14 Kettlebell Alternating Dead Cleans
14 Push Up Jacks
14 King Kong Snatches
14 Power Jacks
14 See-Saw Presses
14 Plank Jacks

The Workout for Wednesday January 30th

10 Leg Press x 5

Then...
100 Chariot Ropes
200 ft Farmer's Walk
40 Gladiator Swings each direction
20 Hammer Lunges each side
X3

The Workout for Monday January 28th

3 Clean an Push Press x 5

Then...
45 seconds work, 15 seconds rest, 4 rounds. One minute rest between rounds.

Parallette Dips
Box Jumps
Deadlift High Pull
Thrusters
Row

The Workout for Friday January 25th

10-9-8-7-6-5-4-3-2-1 Overhead Squats
10-9-8-7-6-5-4-3-2-1 Body Rows
1-2-3-4-5-6-7-8-9-10 Burpees

The Workout for Thursday January 24th

21-18-15-12-9-6-3
Step Ups
Sit Backs
Kettlebell Snatch

The Workout for Wednesday January 23rd

6 Dumbbell Upright Rows
9 Dumbbell Shoulder Presses
12 Dumbbell Cleans
X5
Then...
10 Squat Presses/run to the fence and back
X5

The Workout for Tuesday January 22nd

10 Hands-down-leg-ups
20 Push Ups
10 Hands-up-leg-ups
20 Super Planks
10 Candelstick
20 Hindu Push Ups
X3
Then...
Tabata Jump rope

The Workout for Monday January 21st

5x5 Barbell Squats

Then...

Five rounds

Chariot Rope
Swing
Burpee
30 seconds work/15 seconds rest

The Workout for Friday January 18th

25-20-15-10-5
American Swimgs
Parallette Dips
Slams
Pull Ups

The Workout for Thursday January 17th

24-20-16-12-8-4 Db Squat Press Ab Wheel Db Deadlift High Pull Row 2 Minutes

The Workout for Wednesdsy January 16th

Perform the following movements as an unbroken complex: 5 Swings each hand 5 Clean and Press each hand 5 High Pull each hand 5 Snatches each hand 5 Lunge Chops each side AMRAP 30 minutes

The Workout for Tuesday January 15th

21-18-15-12-9-6-3

Overhead Squat

Jumping Pull Up

Burpee

The Workout for Monday January 14th

Five Rounds

100 Jump Rope
20 Push Ups
100 Mountain Climbers
10 Burpees
Agility Ladder x2

The Workout for Friday January 11th

12 Deadlifts
9 Deadlift High Pulls
6 Power Cleans
3 Cleans
30 Hammer Drives
x 5

The Workout for Thursday January 10

60 Mtn Climbers 10 Kb High Pulls side 10 Kb Snatches side X5 20 Mtn Hoppers 10 Kb Rows each side X5

The Workout for Wednesday January 9th

30 Seconds work,
15 Seconds rest.
Five rounds

Goblet Squats
Push Ups
Goblet Reverse Lunge right
Goblet Reverse Lunge left
Super Plank
Goblet Step Up right
Goblet Step Up left
Hindu Push Up

The Workout for Tuesday January 8th

Burpees and Elliptical

Burpees and Rowing

Burpees and Jump Rope

X5

Roll three dice. 

The high and low dice = number of burpees. 

The middle dice =

Minutes on the elliptical

Meters rowed x100

Number of rope jumps x100

The Workout for Monday January 7th

1 Sled Suicide
10 Knees to Elbows
15 Push Presses
20 American Swings
x5

The Workout for Thursday January 3rd

TGU 1-2-3-4-5 each side

5 Rounds
Row 300 meters
30 Slams

TGU 5-4-3-2-1 each side

A New Year, New Challenges

This year we're going to present you with two challenges every month, one physical, one nutritional. The challenges are self monitored; we present them as a way to help you establish a goal, or to help you focus on an existing goal.

This physical challenge this month is Tabata.  The goal is to perform 4 Tabata workouts per week for the month of January, in addition to your normal exercise regimen. Tabata is an interval training program in which you perform 20 seconds of high intensity exercise with 10 seconds rest between each interval. 8 intervals is the standard. To find out more about Tabata click here. Tabata works best with full body movements such as thrusters, deadlift high pulls and burpees or cardio activities such as jumping rope or using an elliptical.  I suggest googling for more ideas. Tabata timers for your mobile device can be found in the App Store or Android Market.

The nutritional challenge for the month is to avoid all refined sugars.  According to Dr. Keith Block, an expert in integrated oncology, "Each time you consume refined sugars, you tell your body to create a burst of insulin to help metabolize that sugar in your body. Unstable insulin levels can cause problems like type 2 diabetes and even breast cancer. By cutting the refined sugar in your diet, you tell your body to slow the production of insulin to healthier levels,  What's more, less refined sugar often means less fat and calories for a healthier lifestyle." For tips on avoiding refined sugars click here.

Good luck!

The First Workout of 2013

Warm Up
One round of the standard warm up, then:
3 rounds of 20 Hammer drives, 20 squats.

Workout
20 Alternating Sandbag Shoulder and Squat
20 Gladiator Swings each direction
20 Alternating Superstar Squat Press
x4

The Finisher
Tabata, 20 seconds work, 10 seconds rest, 9 total rounds
Sandbag Thrusters
Med Ball Slams
Kettlebell Swings