Canines and Yard Work!!

It was very nice today for the entire family to have the day off. The morning was spent by the humans doing yard work and by the canines running around like crazy creatures in the backyard!!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises or rounds.
Jump Rope, 60 repetitions
24" Step-Up, 10 repetitions per leg
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 5 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a round. 20 rounds for time.
Walking Lunges, 10 repetitions
Push-Up, 5 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Quick Leg Day Post!!

Exhausting workout after a long work day so just a quick post!!

Warm-Up: Perform each exercise for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
20" Box Step-Up
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 8-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
25m Walking Overhead Plate Lunge, 5 rounds
100m Farmer's Carry, 3 rounds

Have a Great Day!!

Quick Post from Thursday's Workouts

Warm up:
100m High Knee Walk
100m Butt Kicker Jog
100m Side Step
Circuit Training: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Hanging Knees to Chest
Box Step-Ups
AbMat Sit-Ups
Barbell Good Mornings
Air Squats
Calf Raises

Weight Training:
Back Squat, 5 sets of 4-10 repetitions
GHD, 5 sets of 15 repetitions
Weighted Standing Calf Raise, 5 sets 8-10 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!

Wow. When do the Washington Wizards Start?! Workout of the Day!

Robert Griffin III actually said that he thinks he is "The best quarterback in the league". Now, there is confidence in oneself and then there is delusional. This would not be that painful to me if the Washington Nationals were going to make the playoffs.... but this.... wow.

Warm-up:
400m Slow Jog
5 Alternating Dumbbell Snatch
5 minutes AMRAP (Paced, warmup style):
10 Barbell Power Clean
10 Barbell Push Jerk
10 Barbell Sumo Deadlift High Pull
Strength:
3×2 Power Clean to Push Jerk
3×2 Jerk from Rack
3x2 Hang Clean
3x2 Push Jerk from Rack
Workout of the Day:
Metabolic Conditioning AMRAP for Repetitions:
1 minute Block Jerk
1 minute Sumo Deadlift High Pull
1 minute Block Jerk
1 minute Step-Ups to 20" Box
2 minutes Sumo Deadlift High Pull
3 minutes Step-Ups to 20" Box
3 minutes Sumo Deadlift High Pull
Cool Down:
3 minute Row
Mobility:
Shoulder Stretches
Quadriceps Stretch

Have a Great Day!!

The Nats are Back and Swings and Squats!

I am happy to say that it seems like Jayson Werth and Ryan Zimmerman will be activated for the Washington Nationals today. The team has suffered through a rash of injuries and a very suspect bullpen for most of the season. Thankfully the rest of the National League East has been pretty bad and the Nats hang on to a slim two game lead over the Mets. Wish I could get a Chia Pet of the Caveman though...

Workout: Squats and Swings!
Warm-Up:
800m Run
5 minute AMRAP:
10 Barbell Front Squats with a one second stall at the bottom
25m Side Step with resistance band
10 Barbell Good Mornings
10 24" Box Jumps
Strength Training:
Barbell Front Squat, 3 sets of 5 repetitions (Heavy!)
Barbell Weighted Step-Ups onto a 20" Box, 3 sets of 8 repetitions
2 minutes Continuous GHD
Metabolic Conditioning for Time:
30 Kettlebell Goblet Squats
3 Burpees
30 Russian Kettlebell Swings
3 Burpees
30 American Kettlebell Swings
3 Burpees
Cool-Down:
5 Minutes Steady State Row
2 Minutes Quadriceps Stretch
100 AbMat Sit-Ups

Have a Great Day!!

FIFA (LOL) and a Full Body Workout

Amazing, fourteen people under Sepp Blatter, current President of FIFA have

been indicted or have made a plea to keep from getting arrested for allegedly taking part in a racketeering, wire fraud and money laundering conspiracy. FIFA is known for its blatant, systematic corruption and it has been Blatter that has been at the helm of the association since June of 1998. It will be amazing to see him re-elected today after the events of the last few days. When he survives this, it will just be another example of money being more potent than morality. "The beautiful game' indeed.

Today's quote is from David Hume:

"The corruption of the best things gives rise to the worst."

Workout: Full Body

Warm-Up: Perform each exercise for one minute each.

Jump Rope

Trunk Twist

Barbell Good Morning

AbMat Crunch

Weight Training: 60 seconds between set.

Deadlift, 4 sets of 6-8 repetitions

(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)

Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions

(Primary muscles worked: Latissimus dorsi, teres major and minor, infraspinatus)

Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions

(Primary muscles worked: Rectus femoris, vastus intermedius, medialis and lateralis, gluteus maximus)

Seated One Armed Dumbbell Shoulder Press, 4 sets of 8 repetitions

(Primary muscles worked: Deltoids)

Fat Grip Dumbbell Hammer Curls, 4 sets of 8 repetitions

(Primary muscles worked: Biceps brachii, flexor carpi radialis and ulnaris)
Barbell Power Cleans, 4 sets of 8 repetitions
(Primary muscles worked: Pretty much the whole darn thing?!)

Have a Great Day!!

Tonight's Top 10 List and a Full Body Workout

Last night was an end of an entertainment era with the end of Dave Letterman hosting Late Night. You can say that he isn't as funny as he once was, you can still think that he is hilarious... the thing that Dave was, he was successful. Dave hosted the tonight show for 33 years!! To be able to do comedy, in the high pressure setting of television, night after night for 33 years is insane! If nothing else, no matter what you think of his comedy... you have to respect him for his longevity. Happy retirement Dave!

Today's quote is from David Letterman:

"I had no idea this thing was televised. Boy, is my face red."

Workout: Full Body
Warm-Up: 
Rowing Machine, 10 minutes
Weight Training: 90 seconds rest between each set
Bench Press, 4 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Glute Hamstring Developer, 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of 5 repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
Fat Grip Dumbbell Biceps Curl, 4 sets of 4-6 repetitions
(Primary muscles worked: Biceps brachii, flexor radialis and ulnaris)
Overhead Dumbbell Triceps Extension, 4 sets of 4-6 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
(Primary muscles worked: Flexor carpi radialis and ulnaris)

Have a Great Day!!

"Same ol' Caps" and Full Body Workout

The Washington Capitals did it again. They lost in a playoff game seven after taking a 3-1 lead in the best of seven series against the New York Rangers. Besides the fans, the person who this really leaves a mark on is Alex Ovechkin. Ovie has been one of the most dominant players in the world of hockey, yet he carries with him the playoff monkey on his back. After being picked first overall in the 2004 NHL draft, the dream of the Capitals winning their first Stanley Cup came with Ovechkin. However, after qualifying for the Stanley Cup playoffs 25 times, the championship drought continues even with the impressive skills of Ovechkin. Like all of the greatest athletes, in the end Ovie will be judged, fair or not on whether he has hoisted the championship trophy.

After the first full body workout, the 60 second rest between sets seemed really inadequate. Being a new program and figuring things out as I go, I am bumping up the rest between sets up to 90 seconds. We will see how that works out.

Today's quote is from George Carlin:

"Just cause you got the monkey off your back doesn't mean the circus has left town."

Workout: Full Body
Warm-Up: Perform each exercise in order for one minute. 15 seconds between each exercise.
Jump Rope
Heavy Rope Whip
AbMat Abdominal Crunch
Heavy Rope Whip
Weight Training:
Bench Press, 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Glute Hamstring Developer, 4 sets of 15 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps femoris, gluteus maximus)
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of 5 repetitions, 90 seconds between each set
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Weighted Step-Up (Bodyweight +50lbs.), 4 sets of 10 repetitions, 90 seconds between each set
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
Fat Grip Dumbbell Biceps Curl, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Biceps brachii, flexor radialis and ulnaris)
Overhead Dumbbell Triceps Extension, 4 sets of 4-6 repetitions, 90 seconds between each set
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Fast and Furious Leg Workout and Post!!

It was a rainy overcast day here in the desert but we were able to get a lot of work done. I was a bit bummed to hear that one of our community members is leaving to pursue other opportunities in the Pacific Northwest. We are a tight knit community and when one person leaves, it can create a bit of a hole in the fabric so to speak. I do wish her all the best in her new pursuits.

I am going to give a quick post on the leg circuit that we did today. The workout was a fast forty minutes of pain.

Today's quote is from Billy Crystal:

"What's so fascinating and frustrating and great about life is that you're constantly starting over, all the time, and I love that."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Step-Up, 20 repetitions with each leg
Abdominal Crunch, 30 repetitions
Weight Training: Perform each exercise in order to complete a set. Leg exercises are performed with an 80 lbs. weighted barbell. No rest between exercises. Three sets total.
Split Squat, 10 repetitions per side
Calf Raise, 25 repetitions
Romanian Dead Lift, 15 repetitions
25m Walking Lunge
Abdominal Crunch, 50 repetitions

Have a Great Day!!

Finally the Raiders Win and Legs Day

It is amazing to me that people earn money trying to tell us how games are going to go in the NFL. The Kansas City Chiefs (who beat the hell out of the New England Patriots...) went in to face the 0-10 Oakland Raiders and lost. There is so much parity within this sport that it cracks me up when "NFL insiders" decide who is going to win or lose from week to week.

My favorite part of the game was when the Raiders sacked Alex Smith, thought they had won the game with 30 seconds still on the clock. The Raiders had to burn a timeout because they were celebrating in the Chiefs' backfield and were offsides as the Chiefs went to snap the ball on another play, stopping the clock. Even when on the verge of victory the Raiders tried to shoot themselves in the foot.

Today's quote is from Jim Otto:

"If something is said about the Raiders, I'm ready to go to war."

Workout: Legs
Morning Session:
Warm-Up:
100m High Leg Kick
100m High Knee March
Squat Jumps, 20 repetitions
Weight Training:
Weighted Step-Ups, 3 sets of 8-10 repetitions
(Primary muscles worked: Gluteus maximus, rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Calf Raises, 3 sets of 15-25 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked:  Rectus femoris)
25m Side Step with Resistance Band (I have been calling these crab walks... really they are a side step), 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Evening Session:
Warm-Up:
Step-Ups, 30 repetitions
Weight Training:
Back Squats with Chains, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff-Leg Deadlifts, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Palmaris longus, flexor carpi ulnaris, flexor carpi radialis)

Have a Great Day!!

Quick Post on Leg Day

Despite having a day off from work I find myself barely getting the time to write this post. Nothing fancy today, just the workout!

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
50m Walking High Leg Kicks
50m High Knee Marching
Step-Ups, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
GHD, 5 sets of 10-15 repetitions
Superset: 3 sets
50m Weighted Sled Drag (220lbs.)
Air Squats, continuous until training partner is done with the sled drag
Superset: 3 sets
25m Weighted Sled Push (500lbs.)
Air Squats, continuous until training partner is done with the sled push
Standing Weighted Calf Raises, 3 sets of 15-20 repetitions

Have a Great Day! I will do a better job of writing tomorrow.

Dark Beers and Legs

I am personally a fan of dark beers, specifically Imperial Stouts. Tonight we had a great beer called Squatter's Outer Darkness Imperial Stout. Smooth and a bit chocolaty while packing a punch of 10.5% alcohol. It was a really nice way to wrap up a Saturday on which I had to work but reveled in a Notre Dame Fighting Irish victory!

Today's quote is from Plato:

"He was a wise man who invented beer."

Workout: Legs
Morning Session:
Warm-up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Wall Sit, 50 count
Abdominal Crunches, 50 repetitions
Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Reverse Lunges, 3 sets of 6-10 repetitions
GHD, 3 sets of 10-15 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions

Evening Session: Superset both exercises for a total of 5 sets each.
25m Weighted Sled Push (400lbs.)
50m Farmer's Carry (120lbs. per hand)

Have a Great Day!

NOLS Fall Semester Students Back in Town and Leg Day

It was great to see the students of the NOLS Fall Semester return from the caving portion of their course. They seemed to all be in great spirits, in good health and ready to head out on the second half of their semester. Tomorrow they head out to go rock climbing for a few weeks out at Cochise Stronghold.

Today's quote is from Alex Lowe:

"Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing."

Leg day was great with one other person showing up for the morning and evening sessions.

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
Reverse Barbell Lunges, 3 sets of 6-10 repetitions
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions

Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Front Squats, 3 sets of 8-10 repetitions
GHD, 3 sets of 10 repetitions
25m Weighted Sled Push (400 lbs.), 3 sets
50m Weighted Sled Drag (200 lbs.), 3 sets
Weighted Standing Calf Raises, 3 sets 20-25 repetitions
15m Walking Lunges (70 lbs.), 3 sets

Have a Great Day!

Fun and Leg Day!

A good friend of mine texted me yesterday and said that he wanted to bring his sister over to workout. His sister is from Brooklyn and was visiting Tucson so they both came over along with my buddy's wife. I told him that I would throw together and evening circuit for leg day that would be a little over 25 minutes long.

Generally speaking I make my circuits in a way that folks can challenge themselves as much or as little as they want. An example would be walking lunges. You can do bodyweight walking lunges for one minute during the circuit or you can grab a couple of kettlebells and add 70 pounds to those lunges. The goal for me is for people to feel like they have had a good workout and are excited to come back again in the future. When the circuit was done this evening we were all tired from the exertion but my buddy's sister paid me the highest of compliments by simply saying, "That was really fun!"

Today's quote is from Michael Jordan:

"Just play. Have fun. Enjoy the game."

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 20 repetitions
Air Squats, 25 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
Barbell Walking Lunges, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 repetitions
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
GHD, 3 sets of 10 repetitions

Evening Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Lateral Shuttle Run
Walking Lunges
Standing Calf Raises
Prisoner Step-Ups
Abdominal Crunches
Goblet Squats
Stiff Leg Deadlifts

Have a Great Day!

One More Reason Gregg Popovich is a Bad Ass and Leg Day!

This week San Antonio Spurs' coach Gregg Popovich made news again for all the right reasons. "Pop" hired Becky Hammon as an assistant coach for the NBA champions. Hammon is a six time WNBA All-Star and was voted one of the top 15 players in WNBA history. In July 2013 Hammon blew out her ACL and during her rehab she attended Spurs practices, meetings, games and was often asked her opinion by the head coach. In the end Popovich hired the best person for the job stating, "I'm confident her basketball IQ, work ethic and interpersonal skills will be a great benefit to the Spurs." This made Hammon the first full-time female coach in NBA history.

Today's quote is from Becky Hammon:

"I'll be doing the same thing all the other assistants will be doing."

Workout: Legs
Warm-up: Do each exercise in order to complete one set. Three sets total.
Step-ups, 10 repetitions per leg
30" Box Jumps, 10 repetitions
Back Squats with Heavy Chains, 10 repetitions

Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Front Squats
Reverse Lunges with Weighted Barbell
GHD
Stiff Leg Deadlifts
Standing Calf Raises with Weighted Barbell, three sets of 50 repetitions per set.
Superset 25m 130lb. Weighted Sled Drag and 25m 300lb. Weighted Sled Push, 3 sets.

Have a Great Day!

Back from L.A. and a Leg Workout Day

We got back from a weekend in L.A. where we attended a wedding. It was a great time, a wonderful ceremony and a really neat experience in a city that I have spent little time in. I also took the weekend off from training and came back today rested and revived. There is one thing that I would suggest to anyone in L.A.: If you have not eaten tacos from one of the Kogi BBQ trucks you are truly missing out. One of the trucks catered the wedding... the Spicy Pork Taco is out of this world!

Today's quote is from Audrey Hepburn:

"People, even more than things have to be restored, renewed, revived, reclaimed, and redeemed; never throw out anyone."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute/Hamstring Developer
Calf Raises
Captains of Crush Grip Trainers

Afternoon Lifting Session:
Weighted Sled Push (310 lb. Rogue Dog Sled), 5 minutes
Back Squats with Heavy Chains

Evening Circuit WOD: "Just the Facts" (Each exercise done for one minute and thirty seconds to make a set. Three sets total. One minute break between sets.)
Jump Rope
Barbell Squats
Wall Sit
Glute/Hamstring Developer
Prisoner Step-ups
Calf Raises
Abdominal Crunches

Have a Great Day!

Legs, Stones and The Watershed Management Group

Today was a very different day for us here at NOLS Southwest. It started out with a good morning routine lifting for the legs and then we had a project to do with the Watershed Management Group (WMG) on the base. During the monsoon rains here in Tucson, water would flow down our slopes and they were threatening to take out a retaining wall near our equipment room and climbing wall. Trevor from WMG came and put us to work. We dug out basins, channels and a French drain which we then lined with rock to divert the rain from the buildings and into an area where we will plant some native trees. What this all meant for us: Lots of digging and lots of moving of very large rocks.

After work we had a bit of a rest out of the heat of the sun and then we had three people show up for the evening circuit WOD: "Band of Brothers and Sisters".

Today's quote is from Saint Bernard of Clairvaux:

"You will find more in woods than in books. Trees and stones will teach you that which you can never learn from masters."

Morning Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats (New personal record!)
Straight Leg Deadlifts
GHD
Body Weight Calf Raises

Evening WOD: "Band of Brothers and Sisters" (Each exercise done in order to make one set. Three sets total.)

10 meter Suicide Sprints (10 repetitions)
60 meter Weighted Sled Pull, 105 lbs.
Barbell Squats with 30 lbs. Resistance Band (20 repetitions)
30" Box Step-Ups (25 repetitions)
Abdominal Crunches (60 repetitions)
20 meter Crabwalk with Resistance Band

Evening Weight Training:
Barbell Back Squats with Heavy Chains

Have a Great Day!

Legs and the "Un-Chained Grasshopper"

Our Medicine in the Wild Course spent the day packing their gear and their rations. They will head out to the Gila Wilderness tomorrow morning at 8 a.m. It was also my good friend's 30th birthday. He and his wife swung by for a visit with their little baby that is 10 days old. Good day here at the NOLS Southwest base!

We were able to get in a morning lifting session today as well as a circuit WOD followed by some back squats with heavy chains in the evening. Great workout day with four folks coming out for the evening circuit.

I know that we have quoted him before, but Dr. Seuss never really gets old:

"Today was good. Today was fun. Tomorrow is another one."

Morning Weight Training: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
GHD
Straight Leg Deadlifts
Bodyweight Calf Raises
Captains of Crush Grip Trainers

WOD: "Un-Chained Grashopper" (Each exercise for one minute to make a set. Three sets total.)
Dynamic Prisoner Step-Ups
Walking Lunges
GHD
Weighted Tire Step-Ups
Wall Sit
Abdominal Crunches
Kettle Bell Goblet Squats

Evening Weight Training:
Back Squats with heavy Chains

Have a Great Day!

Legs and the WOD: "Heavy... NBD"

Heavier leg day than normal and moved to a "Heavy" Thera-Band for the crab walk today. It was pretty brutal. We had three folks show up for the circuit training after work while two climbing instructors practiced their vertical rescue techniques.

Today's quote if from Mia Hamm:

"I have worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down, I will not let myself down."

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Calf Raises
Back Squat with Heavy Chains

WOD: "Heavy... NBD" (Each exercise: Maximum repetitions for one minute to make a set. Three sets total. One minute rest between sets)
Box Sprints
Standing Broad Jump for Distance
Barbell Squats (115 lbs.)
Weighted Step-Ups (50 lbs.)
Crabwalk with Resistance Band
Bodyweight Calf Raises
Abdominal Crunches

Have a Great Day! 

WOD: "Grasshopper..."

Today was a good heavy leg day with the weights followed by an excellent circuit training called "Grasshopper". I immediately thought of the insect but then remembered how much I loved the old TV show Kung Fu from the 70s and found this photo of Kane and his Master!

Weight Training:
Heavy Dumbbell Squats
Heavy Dumbbell Lunges
Heavy Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Bodyweight Calf Raises
Back Squats with Heavy Chains

WOD: "Grasshopper..." (Each exercise for one minute and fifteen seconds. Three sets with a one minute break between sets).
Dynamic Prisoner Step-ups
Weighted Walking Lunges
Glute/Hamstring Developer
Weighted Step-ups
Crunches
Wall Sits
Bear Hug Sandbag Squats

Have a Great Day!