Workout of the Day February 1, 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
Build to a challenging set of 3


Part 3


Dumbell Push Press
5-5-5-5-5
Rest 90 sec between sets


Part 4

3 Sets
12-20 pull ups
Rest 90 sec
12-20 Dips
Rest 90 sec

Part 5

3 Rounds
10 Seated incline dumbell curls
Rest 60 sec
15 Rolling tricep extension
rest 60 sec

Part 6

3 Sets
45 sec per side side plank

Part 7

Stir the pot
8 sets
20 on 20 off



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 Push ups
10 squats
10 back ext

Part 2

10 Min
Alternating movements every min on the min
Odd min: 4-8 pull ups
Even Min: 10-12 hanging knee raises

Part 3

20 min
15 Hang Power clean
10 Cal on the Rower
15 Wall balls
10 cal on the Rower
Rest 60 sec

If you are not comfortable with the hang power clean sub in kettlebell swings. The loading on the barbell for the cleans should be no more than 75 lbs. You can also feel free to cut the number of reps in the hang power clean. Focus should be on position and form. Remember to squeeze the back on the whole lift. NO ROUNDING of the back is acceptable. Move equipment close together to minimize transition time.

Part 4

Core and lunge

Workout of the Day January 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
5 squats
10 back ext

Part 2

With a partner
30 min

30 wall ball
30 kettlebell swings
300M row each

Each partner completes 15 reps of each movement before the other can start. If this seems daunting, do the workout with a team of 3 and do 10 reps each and 250M row. Sub in a 1:30 bike or run instead of the row.

Part 3

3 sets

1 min side plank 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.

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

Front Squats
8 Sets of 2 reps every 60-90 sec

Use a load around 80% of maximal.

Part 3

Good Mornings
4 sets of 8 reps

Use a barbell on the back for these. If that is not comfortable, use a kettlebell and hold it with both hands close to your chest. Keep the loading smart.

Part 4

Step ups holding onto dumbells
3 sets of 10 reps per leg
Rest 60 sec

Part 4

Single leg RDL with kettlebell
4 sets of 10 reps

Part 5

Russian twists holding onto a plate
Accumulate 100 reps

Part 6

Accumulate 100 Banded leg curls per side

Workout of the Day January 24,2017

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

Strict Shoulder Press

Build to a challenging single rep
-20% of 2 sets of 3

Don't use your legs.

Part 3

21-15-9

Hang power cleans
Dips

If you are using a barbell for the hang power cleans don't do over 75-95 lbs. If using dumbells don't use heavier than 35lb per hand. 

Part 4

3 Sets

15 Dumbell curls
30 banded tricep extensions

Part 5

Tabata 
Dead bug
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

7 squats
10 back ext

Part 2

60 Jumping Lunges
40 Kettlebell swing to eye height
20 Push-Ups
10  Pull ups
0.5 mi run
10 Pull ups
20 Push-Ups
40 Kettlebell Swings to eye height
60 Jumping Lunges

Part 3

Minute 1 –10 Ring Rows
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 –Prone Plank 40 sec
Minute 5 – Hollow rock hold 40 sec

Challenge 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

Rest aaround 5-7 min before starting part 2.

Part 2

This a challenge workout. It uses the rowers, this limits the number of people who are able to do the workout at the same time. Do it one day on your own or the next day. Or break it up with a partner, one goes, the other squats, then switch.

20 Rounds

10 Cals Rowing
5 Thrusters (using dumbells)

Workout of the Day January 21, 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

5 Push ups
10 squats
10 back ext

Part 2

24 min

In teams of 2

3 Pull ups

6 push ups

9 hanging knee raises

12 kettlebell to eye height

15 cal on the rower

Alternate movements between the partners. Partner 1 does the pull ups, partner 2 does the push ups, partner 1 does the hanging knee raises etc.

Part 3

3 sets

45 sec side plank right side

45 sec prone plank

45 sec side plank left side

Part 4

Lunge

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

Front Squat

Build to a challenging set of 3

-20% for 2 sets of 5

Remember to keep the chest and elbows up as you descend. Brace hard. If you aren't as familar with this load modestly.

Part 3

Deadlift

10 sets of 2
Rest 60 sec between sets 

Load should be like 70%. Not too heavy and should move well. Watch the video. If you are new to this keep it very modest, or do 5 kettlebell suitcase deadlifts per side.

Part 4

Single leg barbell RDL

4 sets of 8 reps per leg

Rest 60 sec between sets 

 Part 5

Goblet squats

3 sets of 15 to a bench or box

Part 6

banded ab pull downs

accumulate 100 reps