Workout of the Day October 23, 2017

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

This is a Partner Workout:

4 Rounds

1 Min Row
1 min rest
1 min Air squats
1 min rest
1 min kettlebell swings
1 min rest
1 min burpees
1 min rest 

In this partner 1 does the row, once the min is up he gets off the rower and partner 2 goes, then partner 1 starts the air squats... The clock never stops.



  TB

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

Part 1

3 Rounds

10 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

Shoulder press
4-4-4-4-4

Use bar

Part 3

3 sets
 
6-8 per side Bulgarian Split Squat
6-8 Single arm bent over row
6-8 Single arm seated dumbell press
 Rest 60 sec between sets

Part 4

3 sets

15 Bicep Curls
15 Tricep Ext
Rest 60 sec between sets

Part 5

3 Sets

Side plank 45 sec per side

 
The Next Morning Workout 


Do the TB workout

Workout of the Day October 20, 2017

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 sets

8 Half kneeling single arm land mine press per arm
rest 30 sec
12 Walking lunge steps
Rest 30 sec
20 Sec star side plank per side
Rest 60 sec

Part 3

Barbell Z press
8-7-6-5

Part 4

3 Sets

8 Incline Dumbell Bench Press
6 Dips
8 Single Arm Bent over row

Rest 20-30 sec between movements

Part 5

4 Sets

60 Sec hard pace on bike or rower
15 Dumbell Curls
20m bear crawl
50 Jump ropes
Rest 2 min between










TB

Do the above workout. Use dumbells if you want instead of the barbeel in the z press. And you can bike sprint for the 60 sec.

The Next Morning 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

Build to a challenging set of 3
-20% for 2 sets and 5 reps

Part 3

4 Rounds

Row 500 M

Rest twice as long as it takes to row.

Part 4

8 Sets

Stir the pot 10 Sec each direction 20 Sec total
10 Sec rest

3 Sets
Plank 45 sec per side

Workout of the Day October 17

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

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

 

Part 2
 

This is a team of 2 workout. Partners will do a complete round of each part before switching partners.

 

8 Min

16 Kettlebell Swings

8 Pull ups

 

Rest 4 min

 

8 min

8 burpee box step over

8 Dips

 

Rest 4 min

 

8 min

8 Alternating Dumbell Snatch

8 v ups 

Part 3

 

Tabata

Stir the POt 

Side Plank

 

Part 4

 

Lunge

  TB

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

Part 1

3 Rounds

10 Ring Rows 
10 Push ups
10 back ext

 

Part 2

 

3 Rounds

 

1 min Walk at max incline

1 min rest

1 min row

1 min rest

1 min air squat

1 min  rest

Part 3

3 sets

Side plank 25 sec per side

The Next Morning 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

 

Part 2

 

Back Squat

3-3-3-3-3

 

Part 3

 

3 sets

 

8 Bent over rows

8 Ring rows 

 

Dumbells or barbels for rows, build in load. This isn't a race

 

Part 4

 

3 Sets

 

15 Dumbell Curls

15 Dumbell Reverse Lunges

Workout of the Day October 12, 2017

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

30 min
Alternanting movements every min, on the min
Min 1 row 10 Cals
Min 2 8 Burpees

Part 3

7 Sets
30 Jump ropes
5 Pullups
5 Dips


  TB

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

Part 1

3 Rounds

10 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds
 
6-8 Incline Dumbell Bench Press
4-6 Dips
6-8 Single Arm Dumbell Row

Part 3

4 Rounds

60 Sec bike Sprint
10 Dumbell Deadlifts
100' Bear crawl
40 Jump ropes
Rest 2 min between rounds


The Next Day Workout

Do TB from today

Workout of the Day October 9, 2017

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Sets

8-10 Back Squats
Rest 45 sec
8-10 Pull ups
Rest 45 sec
15-20 Kettlebell Swings
rest 45 sec
Plank hold 30-45 sec
Rest 45 sec

Part 3

This Part is a partner workout, you will need 2 people
Complete Full rounds then switch Partners

10 Min

10 Goblet squats
5 Burpees

Part 4

Tabata Core
Stir the pot
V ups

IF time permits, lunge


  TB

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

Part 1

3 Rounds

5 Push ups
5 squats
10 back ext

Part 2

 3 sets

Dumbell Bench Press
7-8 reps per set
Dumbell Prone Row
6-8 reps

Part 3

3 Sets
Max effort ring row
20 sec plank

Part 4

4 sets

10 Squats
10 Push ups
20 sec bike sprint
60 Sec rest 

The Next Morning 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Build to a challenging set of 5 in the back squat
-10%x 5 reps x 2 sets

Part 3

3 Sets

10 Bulgarian split squats per side Holding dumbells
5 Box jumps

Part 4

Row 500m
40 Kettle bellswings
30 Pull ups
20 Burpees
Row 500M 

Workout of the Day October 12, 2017

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

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

20 min

1 min bike
15 step ups
15 Dumbell Hang clean and overhead

Keep a steady 75% effort

Part 3

3 rounds

20 cal Row 
15 Burpees as fast as possible

This is a sprint. Balls out.

Rest 1:1 between rounds. So if it takes you 2 min to complete a round, rest 2 min. Do this in groups, once the first person is done the row, the next person starts the row etc.

Part 4

Lunge if time permits


  TB

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

Part 1

3 Rounds
 
10 squats
10 back ext

Part 2

Goblet Squat
8-8-8-8

Go up in weight each set

Part 3

21-15-9

Ring Rows
Push ups 

Part 4

Plank
3 sets
30 sec



The Next Morning 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext


Part 2

4 Rounds

10 kettlebell suitcase deadlifts per side
Rest 45 sec
15 Push ups
Rest 45 sec
10 Bulgarian Split squats per side
Rest 45 sec

Part 3

4 Rounds
Run
Treadmill on max incline
0.08 mi
Rest 1:1

Workout of the Day October 1, 2017

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

100 Cal row
80 Goblet Squats
60 Hanging Knee raises
40 Kettlebell swings
20 Hang Power cleans

Sub in a 1 mile run or 7 min hard bike.

Part 3

Tabata
Stir the pot
Side planks

  TB

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

Part 1

3 Rounds

10 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds 

60 sec walk at max incline
60 sec bike
60 sec Farmers carry
60 sec step ups

Part 3

Plank
3 sets of 30 sec


The Next Morning 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
Build to a challenging set of 3
-10% for 3 reps and 2 sets

Part 3

Bench press
10-10-10

Part 4

10 min
Alternating Movements, every min on the min

Min 1: 6 Plyo Push ups onto 45# plates
Min 2: 12 Overhead tricep extension w dumbell