Misch's Garage Workouts : December 2017

Day 7

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Day 6

Day 5

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
Front Squat, 3 sets of 5 reps
Press, 3 sets of 5 reps

Then,

300 push-ups
300 sit-ups
Max reps of fat bar pull-ups

Then,

1000m Row for time

Day 4

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
As many rounds as possible in 20 minutes of:
5 Deadlifts @ 135lbs
10 Box jumps (Example)
15 Abmat sit-ups

Then,

Run 1.5 miles for time

Cool-down
Stretch

Day 3

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

Workout
4 rounds:
10 Bench Press @ 135lbs
10 Pull-ups
10 Dips

Then,

4 rounds:
Row 1000m
Rest 60 seconds

Cool-down
Stretch

Day 2

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

Workout
Back squats, 5 sets of 5 reps @ 205lbs

Then,

Run 1.5 miles for time

Cool-down
Stretch

Day 1

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

Workout
3 rounds for time:
Run 500m
21 KB swings (50lbs)
12 pull-ups

Cool-down
Stretch