Welcome to Day 1, gentlemen!
The workout for Day 1 is named after our teammate and push up champion, Bill. It is a benchmark workout that we will use to measure and observe our progress over these 30 days.
As such, PLEASE PUT YOUR NUMBER OF ROUNDS AND REPS IN THE COMMENTS SO WE HAVE IT FOR NEXT TIME.
NOTE: A movement demo video of all warm up and workout movements can be found at the bottom of the page.
2 Rounds of :20 seconds of each movement
- :20 seconds Pass Throughs
- :20 Around the Worlds
- :20 Arm Swings
- :20 High Knees
- :20 Leg Swings
- :20 Over Unders
WORKOUT OF THE DAY (WOD)
This workout tests both our fundamental ability to complete 3 basic movements and our mid-range endurance.
Complete as many rounds & reps as possible in 15 minutes of (AMRAP 15)
- 5 Hand Release Push-Ups
- 10 Sit Ups
- 15 Squats
Set a timer for 15 minutes. Complete 5 hand release push-ups, 10 sit ups, and 15 squats. Keep repeating that sequence (“round”) as many times as you can in 15 minutes.
Your score will be number of rounds completed plus additional reps.
Example: If you make it through the sequence 8 times and then complete 5 hand release push-ups and 7 sit-ups (so 12 reps total of the next round), then record your score as 8 rounds + 12 reps…or short hand 8+12.
Make sure to include any notes for how you may have altered it, so you know for next time!
- Knee hugs for 1 minute each side (https://youtu.be/eP0DkztNhcs?t=7)
- Samson stretch each side for 1 minute (https://youtu.be/V3-tEdWuTbc?t=3)
PLEASE LOOK AT THE VIDEO BELOW FOR INSTRUCTION ON HOW TO COMPLETE ALL MOVEMENTS IN WARM-UP AND WORKOUT.