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Fresh 30 Day Challenges each month - Planks for killer abs, Push Ups for awesome arms, you name it! Start with today's workout, give it all you have and join in!

Thursday, December 18, 2014

Friday 19.12.2014 Daily Workout

Friday 19.12.2014 Daily Workout

Complete as many rounds as possible in 15 minutes of:
7 Bench press, 20 lbs
10 Front squats, 40 lbs
15 Sit-ups
Then: 3 min Wall Squat

No equipment? Replace Bench press with Push ups, Front Squats with weight to deeeeep front squats!

Have a very well deserved weekeend!!

Post time to comments. See How-to Video:




Wednesday, December 17, 2014

Thursday 18.12.2014 Daily Workout

Thursday 18.12.2014 Daily Workout

Complete as many rounds as possible in 15 minutes of:
5 Push-ups
7 Pull-ups (assist as necessary)
10 Thrusters, 20 lbs
Then: 3 mins Wall Squat

No equipment? Do weightless Thrusters but touch the ground between each one, keep gaze forward and chest lifted, ie. squat deep! Replace pull-ups with 21 Dips.

Post rounds to comments. See How-to Video:


Tuesday, December 16, 2014

Wednesday 17.12.2014 Daily Workout

Wednesday 17.12.2014 Daily Workout

21-18-15-12-9-6-3 rep rounds of:
Sumo Deadlift High-pull, 20 lbs
Bench Press, 30 lbs
Then: 2.5 mins Wall Squat

No equipment? Replace Bench press with full push ups and do Sumo's weightless and squat deep keeping chest lifted!

Post time to comments. See How-to Video:



Monday, December 15, 2014

Tuesday 16.12.2014 Daily Workout

Tuesday 16.12.2014 Daily Workout

For time 3 rounds of:
20 Squats, 40 lbs
20 Push-ups
30 Sit ups
20 Leg lifts
Then: 2.5 mins Wall Squat

No equipment? Do Single Leg Squats (20 per side)

Post time to comments. See How-to Video:



Sunday, December 14, 2014

Monday 15.12.2014 Daily Workout

Monday 15.12.2014 Daily Workout

Complete as many rounds as possible in 15 minutes of:
Run 250 meters/1.5 mins interval cardio
Alternate 25 Push-ups and 25 Sit-ups every other round.
Then: 2.5 mins Wall Squat

Post rounds completed to comments. See How-to Video:



Friday 12.12.2014 Daily Workout

Friday 12.12.2014 Daily Workout

For time:
100 Thrusters, 20 lbs
100 Push-ups
100 One-legged squats, alternating
100 Dumbbell snatches, alternating, 10 lbs
Then: 2.5 mins Wall Squat

No equipment? Do weightless snatches (touch the ground, reach up high)

Enjoy your weekend! See How-to Video:



Thursday 11.12.2014 Daily Workout

Thursday 11.12.2014 Daily Workout

21-15-9 reps for time of:
Deadlifts, 40lbs
Box jumps
Then: 5 mins interval cardio (30 secs fast/30 secs moderate)
Plus: 2 mins Wall Squat

No equipment? Do Push-ups in place of Deadlifts.

Post time to comments. See How-to Video.




Tuesday, December 9, 2014

Wednesday 10.12.2014 Daily Workout

Wednesday 10.12.2014 Daily Workout

For time:
50 Sit-ups
5 Burpees
40 Lunges, alternating legs
4 Burpees
30 Sit-ups
3 Burpees
20 Front squats, 20 lbs
2 Burpees
10 Sit-ups
1 Burpee
Then: 2 mins Wall Squat

No equipment? Go super super low on the squats, keep chest lifted and eye gaze up.


Monday, December 8, 2014

Tuesday 09.12.2014 Daily Workout

Tuesday 09.12.2014 Daily Workout

5 rounds for time of:
10 Hollow Rocks
10 Squats, 20 lbs
20 Sumo Deadlift high-pulls, 20 lbs
Then: 6 minutes interval cardio - 30 seconds fast/30 seconds moderate.
Plus: 2 mins Wall Squat

No equipment? Do weightless Sumo's but touch the ground, keeping chest lifted and eye gaze forward.

Post time to comments. See How-to Video:




Sunday, December 7, 2014

Monday 08.12.2014 Daily Workout

Monday 08.12.2014 Daily Workout

5 rounds for time of:
12 Deadlifts, 40lbs
20 Push-ups
12 Dumbbell snatches, 10lbs, alternate single arms
20 Knees to elbows
Then: 1.5 min Wall Squat

No equipment? Do weightless Dumbbell snatches, replace KTEs with Sit ups.

Post time to comments. See How-to Video:



Thursday, December 4, 2014

Friday 05.12.2014 Daily Workout

Friday 05.12.2014 Daily Workout

7 rounds for time of:
7 Deadlifts, 40 lbs
7 Knees to elbows
Plus: 6 mins interval cardio
Then: 1.5 Min Wall Squat

No equipment? Do Hollow Rocks in place of knees to elbows

Post time to comments.

See HowTo video here:




Wednesday, December 3, 2014

Thursday 04.12.2014 Daily Workout

Thursday 04.12.2014 Daily Workout

7 rounds for time of:
7 Front squats, 40 lbs
7 Push-ups
Then: 5 mins interval cardio
Plus: 1 Min Wall Squat

Nice easy one! Post time to comments.

See HowTo video here:



Tuesday, December 2, 2014

Wednesday 03.12.2014 Daily Workout

Wednesday 03.12.2014 Daily Workout

Tabata : 8x each exercise - 20 secs work/10 secs rest:
Pull-ups (assist as necessary)
Push-ups with feet elevated (16”)
Squats, 40 lbs
Then: 1 min Wall Squat

No equipment? Do Dips in place of pull ups.

Post rounds completed to comments. 


See Daily Workout HowTo video:



Tuesday 02.12.2014 Daily Workout

Tuesday 02.12.2014 Daily Workout

5 Rounds for time of:
Run 200 meters / 1 min interval cardio
10 Box jumps
10 Sumo-deadlift high-pull, 20 lbs
10 Thrusters, 20 lbs
Then: 45 sec Wall Squat

No equipment: No weight for sumo-deadlift high pulls and push ups in place of thrusters.

Post time to comments. 


See Daily Workout HowTo video:



Sunday, November 30, 2014

Monday 01.12.2014 Daily Workout

Monday 01.12.2014 Daily Workout

Complete as much as possible in 10 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
25 Push-ups
35 Squats
20 Pull-ups
30 Push-ups
40 Squats
25 Pull-ups
35 Push-ups
45 Squats
30 Pull-ups
40 Push-ups
50 Squats
Then: 30 sec Wall Squat

No equipment? Replace Pull ups with tricep dips.

Post reps completed to comments. 


See Daily Workout HowTo video: