weekend Aug 1 and 2

Saturday Aug 1:

hill sprints.. Find a hill that takes you about 30 seconds to sprint up. Sprint to the top of the hill, do 10 burpees and walk back down..

Repeat 10x

Sunday Aug 2: Find a pickup game of:

basketball

soccer

street hockey

If you can't find one, start one :)

Have an idea for a great workout of the day? email me at kevin@dynamicsc.com and I'll post it here. as long as it doesn't include bench presses, biceps curls, or elliptical machines then I'll use it (haha)...

July 31

in a 15:15 format do as many as possible in 5 minutes (10 consecutive rounds)... take a 2 minute break and then go into the next exercise..

pushup

squat

body row

box jump

July 29

100 swings

100 goblet squats

100 long cycle

July 28

do 5 hindu pushups

bear crawl 10 yds

do 5 burpees

bear crawl back

do 10 hindu squats

bear crawl 10 yds

do 10 situps

bear crawl back

do 20 jumping jacks

bear crawl 10 yards

do 20 skiers

bear crawl back

do AMRAP in 20 minutes

July 27

30:30:30 work on first exercise for :30 immediately followed by second exercise for :30, and then :30 rest.

do 4 rounds with 1 minute rest between rounds

skiers/burpees

skaters/mt climbers

kb swings/goblet squats

pushups/body row

July 26

Sun's coming out soon...

Head out for a couple hours of fun:

- trail running

- mountain biking

- road biking

- kayaking or canoeing

July 24

5 rounds AFAP (as fast as possible)

100 Hindu Squats

25 Hindu Pushups

25 V-ups/Tucks

25 Cossack Slides

July 23

Jump Rope Pyramid
50-100-150-200-250-200-150-100-50
Forwards then backwards AFAP (as fast as possible)

finish up with 5-10 minutes of Turkish Getups using a kettlebell, dumbell, medicine ball, barbell, or any other type of awkward load you can think of..

july 22

90 minute ashtanga yoga session

July 21

Deck of Cards

Spades - burpees
Clubs - squats
Hearts - tuck jumps
Diamonds - bicycles x 2

July 20

Sprints:

50m - 100m - 200m - 400m - 200m - 100m - 50m

after every distance, walk/jog back to start and go again right away.

finish up with 50 pushups, 25 pullups and 50 situps

July 17

5 rounds of:

60 Hindu Squats
20 Hindu Pushups
30 second back bridge

July 16

For 20 minutes in a 15:15 format

double kettlebell or dumbell thrusters

or

single kettlebell or dumbell thrusters, alternating arms every set

July 14

800m run (1/2 mile. 2x around a standard high school track)

25 burpees

800m run

25 pushups

800m run

25 wall ball

800m run

25 power wheel rollouts or v-ups

if 2 miles of running is too much, then modify your run distances.. this workout should take less than 30 minutes.

July 13

100 pushups

100 situps

100 squats

100 body rows

weekend of July 11

Saturday: it's blueberry season and there are tons of local hikes up mountains with blueberries.. go for a hike and pick some blueberries.. don't forget to jump on rocks, crawl under trees, climb a couple trees, and do some pullups on branches.. in other words, make it as fun as possible.

Sunday: go for a 2 hr bike ride

July 8

300/3000

300 yds of power wheel crawl (150 fwrd/150 bkwrd)
3000 revolutions on the jumprope (1500 frwrd/1500 bkwrd)

shoot for 30 minutes

can substitute 200/2000 or 100/1000 and can also substitute bear crawls for power wheel crawls

July 7

25 jumping jacks
10 alternating toe touches

25 bicycles

10 pushups

25 squats

10 body rows

repeat 5 times

July 6

Been away hiking and biking and getting an incredible amount of fun and exercise in.. Hope you have too :)

Workout for Monday from my friend Ryan..
10 rounds:
2 mins hard on the jumprope
10 burpees.

the jump rope is not a rest.. it is jumping as fast as you can for 2 minutes. mix up your footwork and throw in some double unders if you can. Great workout!

July 2

Top of every minute, sprint 50 yds

Repeat 8 times (beginner) followed by 25 burpees

Repeat 12 times (intermediate) followed by 50 burpees

Repeat 16 times (advanced) followed by 100 burpees