Workout of the Day December 31, 2018

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
5 back ext

Part 2

Squat

3 Reps
3 sec down + 3 sec pause in the bottom
Work up to a challenging set

Choose back or front squat. Dealers choice.


Part 3

4 sets
12 Glute bridges w barbell
Rest 60 sec

Part 4

4 Sets
10 kettlebell suitcase deadlifts per side
15 banded kettlebell swings
Rest 60 sec between sets

Part 5

4 Sets
15 v ups
20 Banded good mornings or back ext


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.

Part 1

3 Rounds

10 squats
10 back ex

Part 2

5 min
Row 200m
15 push ups

 Rest 3 min

5 min
10 pull ups or ring rows
10 l sit press

Rest 3 min

5 min
15 Standing med ball throw against wall
15 Kettlebell swings

Do as many rounds as possible in each 5 min time frame.

Part 3

4 Rounds
45-60 sec per position
L side plank + R side plank + plank

Rest 15 sec between postions and 75 sec between rounds

Workout of the Day December 26, 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 Push ups
10 squats
10 back ext

Part 2

5 Rounds

8 Pull ups
8 Dips

Part 3

4 sets

8 Dumbell Row per arm
12 Alternating Dumbell Press
Rest 60 sec

For the alt dumbell press, have a dumbell in each hand and pressone up and down, then do the other side. Complete 12 total reps (6/ side)

Part 4

50 sit ups
20 hang power cleans
50 sit ups
45 Kettlebell Swings
50 Sit ups
70 supermans or back ext


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

6 rounds
2 min row
2 min bike
Rest 2 min between rounds

Part 3

Tabata Stir the pot

Workout of the Day December 23, 2018

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

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 1 min

Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song.
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.



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.

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 using the tempo below
3 sec down, 3 sec pause in the bottom, fast stand

Part 3

4 Rounds
20 steps Death March
10 Good mornings holding a heavy kettlebell to belly
Rest 60 sec

Part 4

4 rounds
30 sec wall sit
30 sec goblet squats
rest 60 sec

Part 5

6 rounds
30 sec row sprint
90 sec rest

Workout of the Day December 18, 2018

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

Shoulder press

Build to a heavy single rep

Part 3

JM Press with Barbell

4 sets of 6 reps

Part 4

5 Sets

10 Push ups
8 dips
6 l sit press
Rest as needed between sets

Part 5

9-15-21

Box Jump up/ Step downs or step ups
Kettlebell swings

Sub in a hang power cleans for the kettlebell swings if you feel comofrtable.

Core stuff at the end if you can make it through the other stuff in a decent time.


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

10 Rounds

Bike Sprint
30 sec sprint
30 sec rest

Part 3

10 min
Every min on the min
10 box step overs holding onto a dumbell in each hand

Part 4

10 min
Every min on the min
10-15 sit ups

Workout of the Day December 15, 2018

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

Bench Press

9 Sets of 3 reps at 75%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip

Part 3

4 sets of 8 reps
Dumbell tricep rollback 
Rest 60 sec between sets

Part 4

4 sets
8 Bent over barbell rows
10 light dumbell flies
12 dumbell bench press
Rest 60 sec between sets

Part 5

Run 0.25 or bike 2 min or row 500m
30 wall balls
Run 0.25 or bike 2 min or row 500m
30 V ups ot knee to elbows
Run 0.25 or bike 2 min or row 500m
30 Dumbell Snatch
Run 0.25 or bike 2 min or row 500m
30 l sit dumbell press 
Run 0.25 or bike 2 min or row 500m

Part 6

4 sets

Side plank 45 sec a side
Plank 45 sec
Rest 15 sec between plank variations and 1 min between rounds


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds
Row 250 at a 500m pace (hard)
Row 750m at a 2km pace (mod/ hard)
Rest 3 min between sets

The times to complete the work should be pretty close to the same through out. Sub in:
5 rounds
1 min bike hard
3 min bike mod/ hard
3 min rest

Part 3

100 v ups

Workout of the Day December 10, 2018

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

Deadlift
5-5-5-5-5

Watch the video, if you are new to this keep any loading modest. Don't look like a dog shitting in the woods. Sub squatting in for deads if you aren't feeling them.

Part 3

4 Sets
 
6 per leg double kettlebell front rack reverse lunges
12 good mornings (light)
Rest 60 sec

Part 4

10-9-8-7-6-5-4-3-2-1
Goblet or front squat
60 sec on bike

Part 5

Abs if you are so inclined
4 sets
45 sec per side side plank+ plank
Rest 15 sec between sides.


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Row
6 x 30 on /30 off
rest 2 minutes
6 x 40sec on / 20sec off
rest 2 minutes
6 x 20sec on / 40sec off
rest 4 minutes
6 x 60sec  on / 60 secs off
rest 4 minutes
90 seconds max effort/ calories

This is a longer piece.

Workout of the Day December 7, 2018

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

12 set of 2 reps at 80%
Lift every 30-60 sec

Part 3

4 Sets
8 per side deficit reverse lunges holding onto dumbellls
Rest 60 sec

Part 4

4 Sets
12 Barbell Glute Bridges
10 Banded Kettlebell Swings to eye height
Rest 60 sec

Only swing to eye height. In the video he demos going to overhead

Part 5

4 Rounds
Every 4 min
10 cal row
5 Hang Power Cleans
5 Front Squats

Sub in kettlebell swings and goblet squats if unfamiliar with the hang power clean and front squat.



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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

6 Rounds

Row 500m
Rest 2 min between efforts

Sub in a tough 2 min bike.

Part 3

3 Rounds
Row Sprint 150m
Rest as needed to do this.

Sub in a really hard 30 sec sprint on the bike.

Part 4

Stir the pot
4 rounds
10 reps per direction

Workout of the Day December 2, 2018

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
5 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 75%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip


Part 3


Dumbell Floor Press


4 sets of 10 reps


Part 4


100 Kettlebell swings
every min on the min, starting at zero, perform
6 v ups (or situps)
8 push ups
10 air squats


For this, at the start do the v ups, push ups and squats then pick up the kettlebell and start to swing. Do this till the 1 min mark, then perform the v ups, push ups and squats again. Follow this pattern till you complete the 100 reps of the kbs. Rest as needed and feel free to take a min off to recover. After the initial start up you should be done the  v ups, push ups and squats in around the 40 sec mark.

Part 5

4 sets

Banded row from a plank
10 reps per side






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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

2 Rounds
4 min Bike
25 Goblet squat
1 km Row
25 Devils Press

Part 3

4 Rounds

45 sec side plank per side
12 pike ups on rower

Worlout of the Day November 29, 2018

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


Hang Power clean
5 sets of 3 reps

Watch the video. I have taught you all this lift. Focus on creating tension in the trunk by squeezing your upper back and holding your breath and bracing your abs. Keep loading lighter. You can do more than the 5 sets if you stay light.

Part 3

5 Rounds

1 min bike
20 wall balls

Part 4

4 Sets
8 bent over wide grip supinated barbell rows
8 WY pulls with a light band

WY should be with a pretty light band or mimic with light plate.

Part 5

3-4 sets
45-60 sec per side side planks
15-25 standing banded ab pull down



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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Shoulder press to a challenging set of 3
-20% for 2 sets of 5

Part 3

7 min
Every min on the min
Dips

Choose a rep scheme to challenge you, no more that 6-7

Part 3

4 Sets
8 Rolling tricep extension
6 Single arm dumbell row on a bench

Part 4

12 min
250m Row
15 Dumbell Snatch
10 burpees

Workout of the Day November 24, 2018

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 Push ups
10 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 70%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip

Part 3

JM Press

4 sets of 10 reps

Part 4

20 min
Every min on the Min

Odds: 8 push press + 8 pull ups
Evens: 45 sec active rest on a bike or rower

Do both push press and pullups in the same min. The active rest should be something you feel like you could do for a long duration. Push press can be with a barbell or dumbells.

Part 5

100 sit ups or v ups 



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 Push ups
10 squats
10 back ext

Part 2

Bike or row
6 Rounds
:30 on, :30 off 

Rest 2 min after the 6 rounds

6 Rounds
:40 on, :20 off 

Rest 2 min after the 6 rounds
6 Rounds
:20 on, :40 off 

Rest 2 min after the 6 rounds

6 Rounds
60 on, 60 off 

Rest 4 min after the 6 rounds

90 sec sprint