The Workout for October 30

Five Roynds
Airdyne 25 Calories
6 Push Press
12 Toes-to-Bar

The Workout for October 29th

50 Hammer Drives
15 Dumbbell Snatches each side
10 Dips
Row 300 meters
X 5

The Workout for October 28th

Five Rounds
10 Squat Thrust Inchworms
10 Hindu Push Ups
10 Alternating Leg Raise Planks
20 Superman
20 Super Planks
10 Hollows

The Workout for October 27th

10 Leg Press

10 Hip Thrusts

10 Deadlifts

X 5

Then...
Tabata Squats

The Workout for October 26th

Four Rounds

10 Pull Ups
26 Swings
19 Burpees
63 Jump Rope
13 Cleans

The Workout for October 22nd

Sled Push 100' back and forth
10-8-6-4-2 Tire Flip
Then...
100 Kettlebell Swings

The Workout for October 21st

7 rounds
7 Pull Ups
7 Dips
One lap around the building (250 meters)

10/20, World Wide Tababta Day!

In homage to Izumi Tabata, the man credited with the development of the Tabata Protocol, today's workout has been edited to a Tabata style, interval routine. 20 seconds work, 10 seconds rest, eight rounds for each of the following movements:

Tabata 1) Muscle Snatch
Tabata 2) Overhead Squats
Tabata 3) Hang Power Snatch
Tabata 4) Burpees

Enjoy!!!

The Workout for October 20th

Five Rounds
5 Muscle Snatches
10 Burpees
5 Overhead Squats
10 Burpees
5 Hang Power Snatches
10 Burpees

The Workout of October 19th

With a kettlebell
1 Swing/1 Clean/1 Snatch/1 Reverse TGU each side
2 Swings/2 Cleans/2 Snatches/2 Reverse TGU each side
3 Swings/3 Cleans/3 Snatches/3 Reverse TGU each side
4 Swings/4 Cleans/4 Snatches/4 Reverse TGU each side
5 Swings/5 Cleans/5 Snatches/5 Reverse TGU each side

The Workout for October 16th

12 Goblet Bench Squats
12 Modified Pull Ups
6 Suitcase Step Ups each side
12 One Arm Rows each side
6 Bulgarian Squats each side
12 Pull-overs
X 4

The Workout for October 15th

12-10-8-6-4-2
Deadlifts
Good Mornings
20 Airdyne calories

The Workout for October 14th

With a kettlebell:
Clean/Lunge Chop/Press x 5 each side
20 Swings
High Pull/Snatch/Overhead Squat x 5 each arm
20 Swings
Windmill/Squat Press x 5 each side
20 swings
x 4

The Workout for October 13th

50-40-30-20-10
Mountain Climbers (each side)
Slams
Rowing Strokes
Push Ups

The Workout for October 12th

Front Squat to Push Press/Back Squat to Push Press x 5
10 Barbell Rollouts
10 Floor Wipers
X 4

25 Hammer Drives
Run to the fence and back with the hammer
X 6

The Workout for October 9th

Db Snatch 20-18-16-14-12-10-8-6-4-2
Burpees 10-9-8-7-6-5-4-3-2-1

THe Workout for October 8th

Row 2 minutes
5 Turkish Get Ups
X 5

The Workout for October 7th

1-2-3-4-5-6
Hang Power Clean
Hang High Pull
Hang Clean
Squat Press
RDL

6-5-4-3-2-1
Deadlift High Pull
Push Press

6-5-4-3-2-1
Hang Clean and Split Jerk

The Workout for October 6th

25 Hammer Drives
10 Pull Ups
10 Candlesticks
Push the Sled
X 5

Then...

5 Inchworms
5 Hindu Push Ups
Push Ups
X 5

The Workout for October 5th

Farmer's Walk 100 steps
10 Clean and Press w/2kb
Rack Walk 50 steps
10 Kb Front Squats
10 Kb Deadlifts
X 5

The Workout for October 2nd

5 TGU each side
5 High Pull/Snatch each side
5 Squat Press each side
X 5