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