Workout of the Day February 25, 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
10 squats
10 back ext

Part 2

This is a partner workout.

30 min
Run 0.25mi or Row 500m (prioritize running)
30 Step ups or box jump up/ step downs
30 wall balls

Team members will aternate tasks with only one partner working at a time. So partner 1 will run, partner 2 will box jump, partner 1 will wall ball, partner 2 will run...

Part 3

3 Sets
Side plank right 1 min
Rest 15 sec
Side plank Left 1 min
Rest 15 sec
30 sec Prone plank
Rest 1 min



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

Take 20 min for:

Shoulder Press
1-1-1
Push Press
3-3-3

Part 3

3 rounds
8 per side half kneeling single arm kettlebell press
45 sec per side single arm front rack kettlebell carry

Keep the elbow down and the kettlebell in front of the body for the front rack carry.

Part 3

2 Rounds

90 sec bike sprint
30 sec rest
90 sec dips
30 sec rest
90 sec row
30 sec rest
90 sec push ups
30 sec rest

Workout of the Day February 22, 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 squats
10 back ext

Part 2

2 Runds
Max effort set of pull ups
rest 2 min
Max effort set of push ups
Rest 2 min

Part 3

20 Min
Every min on the min alternating movements

Min 1- 50 Jump ropes
Min 2- 12-15 hangning knee raises
Min 3- 30 sec bike sprint
Min 4- 12 Barbell Rows
Min 5- 10 Weighted setp ups holding onto dumbells in each hand

Part 4

12 Rolling Tricep  Extensions
12 Reverse Dumbell Curls

Part 5

If time allows tabata 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

Back Squat
5-5-5-5-5-5

Part 3

3 Sets
8 per leg Bulgarian Split squat
12 Kettlebell Good mornings

Part 4

6 Rounds
Row :30 sec all out
Rest 2 min

Part 5

Stir the pot
6 Rounds
10 sec per direction
20 Sec rest

Workout of the Day February 14, 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 squats
10 back ext

Part 2

27-21-15-9

Row cals
Push ups

Rest 5 min

27-21-15-9

Walking Lunge steps holding onto dumbell in each hand
Pull ups

If the pull up volume seems high, incorporate ring rows. You could also do 21-15-9-6

Part 3

3 sets
1 min side plank left
1 min side plank right
rest 30 sec
1 min prone plank
Rest as needed between sets



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 2 with a 2 sec pause in the bottom of the squat
-10% for 2 sets of 2 with no pause

Part 3

Good Morning
8-8-8-8
Use a barbell. Brace hard and keep the chest up. Keep loading lighter if unfamiliar with movement. Skip if unknown to you.

Part 4

For 20 min
Every min on the min, alternating movements
Min 1- 32 skip ropes
Min 2- 16 Jump Lunges
Min 3- 12 Kettlebell Swings
Min 4- 8 Dumbell Push Press (heavier)

Workout of the Day February 9, 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
10 back ext

Part 2

20 min

30 Cal  Row
20 Squats
15 Kettlebell Snatch (switch hands every 5 reps)
10 Step ups holding onto kettlebell

Sub in a 2 min bike or run for the row. I prefer to rows doe though.

Part 3

3 sets
Challenging set of hanging knee raises
Kettlebell Good morning (hold kettlebell to chest)

Part 4

3 Sets
1 min side plank per side
Rest 1 min between sets



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

Bench Press
Work up to a challenging set of 3 (85%)

Part 3

Push Press
Work up to a challenging set of 3 (85%)

Part 4

4 Rounds
10 Barbell Rows
Rest 60 Sec
10 Incline Tate press
Rest 60 sec

Part 5

50 Banded Bicep Curls
50 Banded Push downs

Part 6

6 Rounds

Stir the pot
10 sec each direction (20 sec total)
20 sec rest

Workout of the Dady February 6, 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 squats
10 back ext

Part 2

55 Kettlebell Swings
55 Wall balls
55 cals on the rower
55 push ups

Part 3

Tabata Stir the pot
10 sec each direction followed by 10 sec rest

Part 4

Walking lunges



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

Back Squat

Build to a Challengning set of 2
-20% for 2 sets of 5

Part 3

8 Good mornings
16 Banded face pulls

Part 4

8 per side bulgarian split squat with barbell on front of shoulders
16 bicep curls

Part 5

2 min Row all out
Repeat after 4 min rest
see how many cals you can get