Workout of the Day December 31, 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push Press

Build to a Challenging set of 3

Part 3

Bench Press

8-8-8-8

Part 4

3 Sets

12 Reverse Lunges with barbell on back
Rest 30 sec
10 Landmines per side
Rest 60 sec

Part 5

3-4 sets

Single arm Farmers Carry 45 sec per side
Plank 45 sec


TB/ 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

Run 0.25 mi
30 Alternatning Single arm dumbell snatch
30 Push ups
Run 0.25 mi
20 Alternatning Single arm dumbell snatch
20 Push ups
Run 0.25 mi
10 Alternatning Single arm dumbell snatch
10 Push ups

Part 3

Row 15 min

Workout of the Day December 28,2017

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

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

5 Rounds

30 Kettlebell Swings
15 Burpee box step overs
Rest 1 min between rounds

Part 3

3 Rounds

12 L sit dumbell press
Rest 30 sec
6 dips
Rest 30 sec
20 sit ups
Rest 90 sec

Part 4

15 min Cardio (row, run or bike. Priority in that order).

Do this if you don't mess around and have enough time. This is an 80% effort.


TB/ The Next Day Workout

Part 1 

3 Rounds

7 Push ups
10 squats
7 back ext

Part 2

Back Squat
Build to a challenging set of 5
Then -10% for 2 sets of 5
Take between 15-20 min total for this

Part 3

5 Sets

In 4 min
10 Pull ups
15 Thrusters
10 Calorie Row

When you finish the work, rest until the 4 min has passed then start the next round. 

Part 4

3 Sets
12 Bicep curls
Rest 30 sec
8 Good Mornings (lighter)
Rest 60 sec

Part 5

3 Sets
8 Barbell Rows (lighter)
Rest 30 Sec
12 Rolling Tricep extension
Rest 60 sec

Part 6

Side Planks if time permits
45 sec per side for 3 sets