Sunday, 29 January 2023

Workout of the Day January 30, 2023

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3-4 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings
20 walking lunge steps

Part 2

Back Squat with safety squat bar
12 sets of 3 reps
50-60% bar + 25% bands
Rest 60 sec

Part 3

Deadlift
12 sets of 2
40-50% bar + 25% band
Rest 30-60 sec

Part 4

RDL
1 set of max reps
Load is 45% of deadlift

Part 5

3 sets
10-15 Back ext on GHD (hold a plate to chest if able)
15-25 heel elevated goblet squats (put heel on a 25# plate and toes on the floor)
45 sec banded reverse x walk
Rest 60 sec



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press
9 sets of 5 reps
40-50% bar + 25% bands
Rest 60 sec

1st 3 sets are narrow grip, middle 3 sets are medium grip, last 3 sets are a wider grip.

Part 3

4 rounds
10-15 incline dumbbell bench at 10 degrees
15-20 DB chest fly
20-25 banded face pulls
Rest 60 sec
* Add reps over last week

Part 4

3 Rounds
10-15 dumbbell rollbacks lying on the floor
15-20 DB hammer curls
30-40 standing db lateral raises
Rest 60 sec
* Add reps over last week

Thursday, 26 January 2023

Workout of the Day January 27, 2023

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 2

Part 1

3-4 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings
20 walking lunge steps

Part 2

3 sets of 2 min
Treadmill Push
Rest 60 sec

Turn the treadmill belt by walking on it, don't run the motor on

Part 3

Seated db lateral raise
1 set of 15-25

Part 4

Back Squat with Safety Squat Bar
5 sets of 5 reps at 70-80%
Then
1 set of 1 at 8-9/10 effort

Part 5

Safety squat bar split squat
1 set of 3-6 per leg (take 3-4 sets to get to this)
Then
2 sets of `12-15 reps
Rest 60 sec

Part 6

3 sets
25-35 Back ext on GHD
25-35 Glute bridge w db on hips
Rest 60 sec


The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 2

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench PressSwiss Bar bench press
3 sets of 3 reps @ 75-85%
Then
1 set of 1 rep at 8-9/10 effort

Part 3

Barbell Skull crusher
1 set of 5-10 (take 2-3 sets to warm up to this)
1 set of 15-20
Rest 60 sec
* add lbs if able

Part 4

Chest supported db row with elbows out
3 sets of 6-8
1 set of 15-20
Rest 60 sec
* add reps over last week

Part 5

3 sets
30-40 90 Degree chest supported banded mid row with red bands
30-50 banded tomahawk tricep extension
Rest 60 sec

Saturday, 21 January 2023

Workout of the Day January 22, 2023

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3-4 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings
20 walking lunge steps

Part 2

Back Squat with safety squat bar
12 sets of 3 reps
50% bar + 25% bands
Rest 60 sec

Part 3

Deadlift
12 sets of 2
40% bar + 25% band
Rest 30-60 sec

Part 4

RDL
1 set of max reps
Load is 40% of deadlift

Part 5

3 sets
10 Back ext on GHD (hold a plate to chest if able)
15 heel elevated goblet squats (put heel on a 25# plate and toes on the floor)
30 sec banded reverse x walk
Rest 60 sec



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press
9 sets of 5 reps
40-50% bar + 25% bands
Rest 60 sec

1st 3 sets are narrow grip, middle 3 sets are medium grip, last 3 sets are a wider grip.

Part 3

4 rounds
10-15 incline dumbbell bench at 10 degrees
15-20 DB chest fly
20-25 banded face pulls
Rest 60 sec

Part 4

3 Rounds
10-15 dumbbell rollbacks lying on the floor
15-20 DB hammer curls
30-40 standing db lateral raises
Rest 60 sec

Wednesday, 18 January 2023

Workout of the Day January 19, 2022

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3-4 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings
20 walking lunge steps

Part 2

4 min
Treadmill Push

Turn the treadmill belt by walking on it, don't run the motor on

Part 3

Seated db lateral raise
1 set of 15-25

Part 4

Deadlift
5 sets of 5 reps
70-75%

Part 5

Safety squat bar split squat
1 set of 3-6 per leg (take 3-4 sets to get to this)
Then
2 sets of `12-15 reps
Rest 60 sec

Part 6

3 sets
20-30 Back ext on GHD
20-30 Glute bridge w db on hips
Rest 60 sec


The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Week 1

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench PressSwiss Bar bench press
5 sets of 5 reps at 70-80%
Then
1 sets of max reps with 50%

Part 3

Barbell Skull crusher
1 set of 5-10 (take 2-3 sets to warm up to this)
1 set of 15-20
Rest 60 sec

Part 4

Chest supported db row with elbows out
3 sets of 6-8
1 set of 15-20
Rest 60 sec

Part 5

3 sets
30 90 Degree chest supported banded mid row with red bands
30 banded tomahawk tricep extension
Rest 60 sec

Tuesday, 10 January 2023

Workout of the Day January 11, 2023

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle Retest week

Part 1

3-4 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings
20 walking lunge steps

Part 2

Squat
Build to a challenging 1 rep

Use the squat variation you want. It can be a box or a free squat. Dealers choice. Use spotter bars

Part 3

Back ext on GHD
3 sets of 15-20
Rest 60 sec

Part 4

Lying face down hamstring curls
Accumulate 150 reps


The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle Retest Week

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press

Build to a challenging single rep

Utilize a spotter for this.

Part 3

Single arm bent over db row
3 sets of 10-15 per side
Rest 60 sec

Part 4

3 sets
30 banded tricep push downs
20 straight arm lat push downs
Rest 60 sec

Thursday, 5 January 2023

Workout of the Day January 6, 2023

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 9

*** Add load to all the movements over last weeks ***

Part 1

3 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings

Part 2

Bear Hug carry 400M

Part 3

Back Squat with straight bar
6 sets of 2 at 80%
2 sets of 1 at 80-90%
Rest 60 sec

Part 3

Deadlift vs band (approx 25% band)
8 sets of 1 @ 60%
1 set of 1 at 65-75%
Rest 30-60 sec

Part 4

Dual Db Bulgarian Split squats
2 sets of 6-10
1 sets of 12-15
Rest 60 sec

Part 5

4 sets
10-15 back ext on GHD (hold plate to chest if able)
120 stiff legged banded reverse walks (60 steps/ side)



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 9

*** Add load to all the movements over last weeks ***

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press vs band
8 sets of 3 @ 60-70% + band
3 set of 1 @ 65-75%
Rest 60 sec

Part 3

DB bench
3 sets of 5-8
Rest 60 sec

Part 4

2 sets
12-15 alternating db front raise
30 banded front raises
Rest 60 sec
Then
1 set
25-30 alternating db front raise
60 banded front raises

Part 5

4 sets

10-15 single arm db row with hands in neural position
15-20 banded straight arm push down
30-40 lying banded skull crushers
Rest 60 sec

Monday, 2 January 2023

Workout of the Day January 3, 2023

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings

Part 2

400M Farmers Carry
Pace out a distance/ track and figure out the distance

Part 3

Safety Squat Bar Box Squat
3 sets of 1 at an 8-9/ 10 effort

Part 4

Back Extension on GHD
1 set of max reps (use a 25# plate if able, looking for 25+ reps)

Part 5

Single Arm bent over db row
3 sets of 6-10 reps
Rest 60 sec



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 9

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press
3 sets of 3 reps at an 8-9/ 10 effort

Part 3

Unstable bench (if able)
2 sets of 6-10
Rest 60 sec
Use spotter arms

Part 4

Concentric Tricep extension with swiss bar
Build to a tough set of 6-8 reps
Then
a set of 12-15
Rest 60 sec

Laying on floor, reach the bar overhead, slight pause when the plates touch the floor. This is similar to a skull crusher

Part 5

Barbell Row pulling to bellybutton 
1 set of 6-8
1 set of 12-15
Rest 60 sec

Take 2-4 sets to build into your first set

Part 6

70 degree chest supported banded pull aparts
4 sets of 40-60 reps
Rest 60 sec

Wednesday, 28 December 2022

Workout of the Day December 29, 2022

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings

Part 2

Bear Hug carry 600-800M

Part 3

Back Squat with straight bar
8 sets of 2 at 75%
1 set of 2 at 80-90%
Rest 60 sec

Part 3

Deadlift vs band (approx 25% band)
8 sets of 2 @ 50%
1 set of 1 at 55-65%
Rest 30-60 sec

Part 4

Dual Db Bulgarian Split squats
3 sets of 6-10
2 sets of 12-15
Rest 60 sec

Part 5

4 sets
10-15 back ext on GHD (hold plate to chest if able)
120 stiff legged banded reverse walks (60 steps/ side)



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 8

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press vs band
8 sets of 4 @ 60-70% + band
1 set of 5 @ 65-75%
Rest 60 sec

Part 3

DB bench press with a pause
4 sets of 8-12
Rest 60 sec
** 2 count pause at the bottom

Part 4

3 sets
12-15 alternating db front raise
30 banded front raises
Rest 60 sec
Then
1 set
25-30 alternating db front raise
60 banded front raises

Part 5

5 sets

10-15 single arm db row with hands in neural position
15-20 banded straight arm push down
30-40 lying banded skull crushers
Rest 60 sec

Sunday, 25 December 2022

Workout of the Day December 26, 2022

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings

Part 2

Back Squat to a box with Safety Squat Bar
Build to a tough single

Part 3

Banded March bear hugging a med ball

3 sets of 3 min
1 min rest

Part 4

Back Ext on GHD
4 sets of 20-30
Rest 60 sec

Part 5

Standing banded side bends
4 sets of 20-30 reps
Rest 60 sec



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 8

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press
4 sets of 4 reps @ 8-9/ 10 effort

Part 3

Unsteady bench press (if able)
3 sets of 6-10
Rest 60 sec

Use a spotter

Part 4

Concentric Tricep extension with swiss bar
2 sets of 6-8
1 set of 12-15
Rest 60 sec

lying on the ground, reach the bar over the head, slight pause when plates touch the floor.

Part 5

Chest supported 30 degree dual db row
2 sets of 6-8
1 set of 12-15
Rest 60 sec

Part 6

4 rounds
40-60 70 degree chest supported banded pull apart
30 russian twists holding a rubber plate
Rest 60 sec

Tuesday, 20 December 2022

Workout of the Day December 21, 2022

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 7

Part 1

3 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings

Part 2

Bear Hug carry 600-800M

Part 3

Back Squat with straight bar
10 sets of 3 at 65-70%
1 set of 3 at 70-75%
Rest 60 sec

Part 3

Deadlift vs band (approx 25% band)
10 sets of 3 @ 45%
1 set of 1 at 50-60%
Rest 30-60 sec

Part 4

Dual Db Bulgarian Split squats
3 sets of 6-10
2 sets of 12-15
Rest 60 sec

Part 5

4 sets
10-15 back ext on GHD (hold plate to chest if able)
120 stiff legged banded reverse walks (60 steps/ side)

Optional Conditioning:

12 Days of Christmas


12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 500m

Use dumbells or barbells. Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song. Start at the bottom of the list Nd work your way to the top.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio. This is a long workout (35-50 min)



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 7

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press vs band
8 sets of 5 @ 55-65% + band
1 set of 5 @ 60-70%
Rest 60 sec

Part 3

DB bench press with a pause
5 sets of 12-15
Rest 60 sec
** 2 count pause at the bottom

Part 4

3 sets
12-15 alternating db front raise
30 banded front raises
Rest 60 sec
Then
1 set
25-30 alternating db front raise
60 banded front raises

Part 5

5 sets

10-15 db row with hands in neural position
15-20 banded straight arm push down
30-40 lying banded skull crushers
Rest 60 sec


Saturday, 17 December 2022

Workout of the Day December 18, 2022

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 7

Part 1

3 Rounds

5-10 Push ups
20 squats
5-10 Pull ups
20 Banded Good Mornings

Part 2

Back Squat to aa box with Safety Squat Bar
2 sets of 2 reps at 80-90%

Part 3

Banded March

3 sets of 3 min
1 min rest

Part 4

Back Ext on GHD
4 sets of 20-30
Rest 60 sec

Part 5

Standing banded abs
4 sets of 20-30 reps
Rest 60 sec



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 7

Part 1

3 Rounds

15-20 Push ups
20 plate front raises (hands at 10 and 2)
5-10 Pull ups
20 palm up banded pull aparts

Part 2

Bench Press
5 sets of 5 reps @ 8-9/ 10 effort

Part 3

Unsteady bench press (if able)
3 sets of 6-10
Rest 60 sec

Use a spotter

Part 4

Concentric Tricep extension with swiss bar
2 sets of 6-8
1 set of 12-15
Rest 60 sec

lying on the ground, reach the bar over the head, slight pause when plates touch the floor.

Part 5

Chest supported 30 degree dual db row
2 sets of 6-8
1 set of 12-15
Rest 60 sec

Part 6

3 rounds
40-60 70 degree chest supported banded pull apart
30 russian twists holding a rubber plate
Rest 60 sec

Tuesday, 13 December 2022

Workout of the Day December 13, 2022

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 6

Part 1

1-3 Rounds

5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext

Part 2

Sandbag Bearhug carry 600-800m

Part 3

Back squat to a box

7 sets of 2 reps at 60%+ light band
1 set of 2 @ 65-70% + band
60 sec rest

Part 4

Deadlift

7 Sets of 1 reps @ 50%+ bands
1 set of 1 @ 55-60% + band
Rest 60 sec

Part 5

Front foot heel elevated Bulgarian Split squat w dumbbell in non working leg hand
3 sets of 8-10 reps
2 sets of 15-20 reps
Rest 60 sec
** increase the lbs

Hold 1 dumbbell in non working leg hand with the hand neutral w palm facing the leg.

Part 6

3 sets
20 DB glute bridge
Rest 60 sec

Part 7

Farmers carry 400m if time allows



The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Strength Cycle week 6

*** Add weight across the lift**

Part 1

1-3 Rounds

5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext

Part 2

Swiss bar floor press
9 sets of 5 reps
Rest 60-90 sec
vs bands if you want

Part 3

5 sets
Push ups off a barbell at hip'ish height to a good burn 
Rest 60 sec

Sets should be in the 20-30 range

Part 4

3 sets

15-20 banded lat pull downs
10-15 face down incline db tricep extensions
Rest 60 sec

Part 5

4 sets

15-20 Chest supported dual db row w elbows coming up to the side (90degrees to body)
15-20 db lateral raises
Rest 60 sec

Part 6

2 sets

20-25 banded face pulls
40-50 banded tricep push downs
Rest 60 sec