Workout of the Day June 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 Push ups
10 squats
10 back ext

Part 2

Pause Front Squat

6 Sets of 3 reps

Pause for a 3 count in the bottom of the squat

Part 3

Step ups holding onto dumbells

4 sets of 5 per leg

Do all 5 on one side then all 5 on the other. Hold a dumbell in each hand.

Part 4

75 Pull ups or ring rows
75 Thrusters with dumbells
75 box jumps or step ups
75 Dumbell deadlifts

If you are not comfortable with the dumbell deadlifts, sub in kettlebell swings to eye height.

Part 5

25' sled pull into a 100m run

Do this only if you have time. The sled should be heavy.



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

L sit Dumbell Press

5 sets of 6 reps

Part 3

5 sets

Run 0.25mi on treadmill or 3 times around 88 or 2 times around 89
20 Alternating Dumbell Snatch

The 20 dumbell snatch is a total, not per arm.

Part 4

Row hard for 60 sec
Rest 2 min, but do 12 burpees in that 2 min "rest" period

Part 5

If time allows

5 sets
60 sec plank on elbows
60 sec reverse plank

Workout of the Day June 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
5-7 Push ups
10 squats
10 back ext

Part 2

Hang Power Clean

5 sets of 5 reps

Keep this feeling comfortable. Build load as you go. Remember to keep the back flat, squeeze your shoulder blades back and down. Sub in heavy kettlebell swing to eye height if you're not comfortable with the barbell. Try 2 kettlebells to eye height maybe.

Part 3

Push Press

5 Sets of 5 reps

Part 4

Back Squat

3 sets of 10 reps

Build load as you go

Part 5

3 Rounds

20 V ups
30 Push press

Push Press can be done with a barbell or dumbells. Or do push 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

5 Rounds

Row 500M at an easier/ moderate pace or bike 2 min
Row 250 M at a harder pace or bike 1 min
Rest 1 min between rounds

Part 3

5 Rounds

Row 12 cals
6 burpees
Rest 3 min between rounds

Workout of the Day June 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 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

3 Rounds

12 Kettlebell Kettlebell Swings to eye height
30 sec hold with kettlebell at chest height (2 hands)

This is a bit of a warm up. It shouldn't take long or be too stressful.

Part 3

Deadlift or Squat

5 sets of 5 reps

Keep this loading modest. Cut the reps per round back if it seems like a lot. I'd prefer to see a deadlift, but if you are not comfortable with it feel free to squat. Remember to keep the back flat when lifting off the floor. No spinal rounding. If anyone sees that, stop that person and fix them, or have them lower the load and try lifting with better form.

Part 4

Kettlebell Single leg RDL
4 sets of 12 per leg.

Keep these light and moving fast. Use only 1 kettlebell and put it in the same side as the leg which goes back.

Part 5

50-40-30-20-10

Jump ropes
Sit ups
Dumbell push press or push ups

You can also use a bar for the push press. There are lots of these so choose the load wisely. Break up your sets soon. Don't over reach. I put the push ups there as another option. Also feel free to lower the reps.



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

4x Run 0.5mi or row 800m Rest 3 min between attempts
5x Run 0.25mi or row 400m Rest 2 min between efforts
6x Run 0.12mi or row 200m Rest 1 min between efforts

Sub in 4 min bike, 2 min bike and a 1 min bike for each of the above.

This is also a lot. You can also go 3x, 4x, and 5x for the number of rounds. Or cut out one extra round more even and go 3, 4, 5.

Workout of the Day June 17, 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

Pull ups
3 reps every 30 sec for 6 min

Part  3

4 sets
10 banded lat pull down
10 banded WYs

Part 4

6 Rounds

10 box step overs holding onto dumbells
10 Kettlebell swings
Rest 30 sec between rounds

Don't use heavier than 35# dumbells for the step overs.

Part 5

4 Rounds

8 Bent over rows
12 Prone Angels

Part 6

If time permits
2 Rounds

20 overhead sit ups w 25# plate
20 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

Row 5 km

Sub a 25 min bike, going: 2 min warm up; 21 min at 30 sec hard 30 sec light; 2 min cool down.

Part 3

4 Rounds

Side plank 60 sec per side
60 sec rest between

Workout of the Day June 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 Pull ups
10 Push ups
10 squats

Part 2

3 sets

100' walking lunge with 2 kettlebells or dumbells in the front rack

You will have to use 2 different style of kettlebells to do this, or use 2 dumbells. If you use dumbells keep your wrist under the dumbell. Try to go 50' unbroken, rest, then the remaining 50'.

Part 3

4 Rounds

Row 500M
Run 0.25 on the treadmill or 3 times around 88 or 2 times around 89
Rest 2 min between rounds

Sub in 2 min on the bike if you can't run.

Part 4

4 Rounds

12 light bent over supinated row with a 2 sec pause at the sternum
8 WY banded pulls (light band)

Part 5

***If time Permits***

3 Rounds

10 hanging knee raises
16 Supermans


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
5 Push ups
10 squats
10 back ext

Part 2

4 Sets

4-7 dips
6-10 Push ups

Rest as needed between sets

Part 3

Push Press

6 sets of 3 reps

Keep the weight moving fast. Like in the 50-60% load range. Rest like 60 seconds between sets.

Part 4

21-15-9

Hang Dumbell clean and push press
V ups

For the dumbell clean and push press, do a dumbell clean then directly into a push press, this will be 1 rep of hang clean and push press.


Part 5

4 Rounds

45 sec side plank per side
3 wall walks

Don't feel like you need to get your face as close to the wall as done in the video demonstration. If you are comfortable with moving both feet onto the wall and stopping there, that is good.

Workout of the Day June 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 squats
10 back ext

Part 2

Hang Power Clean

5 set of 4 reps

Keep any loading modest. Focus on creating tension by taking a big breath and holding it and squeezing your shoulder blades back and down. If you are unfamiliar with this or uncomfortable, feel free to do the same rep scheme but with deadlifts, or use dumbells.

Part 3

21 Front Squats or goblet squats or dumebell front squats
15 Push Press (barbell or dumbell)
9 Thrusters (barbell or dumbell)

18 Front Squats or goblet squats or dumebell front squats
12 Push Press (barbell or dumbell)
9 Thrusters (barbell or dumbell)

12 Front Squats or goblet squats or dumebell front squats
9 Push Press (barbell or dumbell)
6 Thrusters (barbell or dumbell)

Part 4

5 Rounds

Row 15 cals as fast as possible
Rest 3 min between rounds

Part 5

If time permits
100 Sit ups
After 20 reps rest 30 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 Push ups
10 squats
10 back ext

Part 2

Bike or Run

2 Rounds

60 sec easy pace w 1 min easy or walk pace
60 sec at easy/ moderate pace w 1 min easy or walk pace
60 sec at moderate pace  w 1 min easy or walk pace
60 sec at moderate fast pace w 1 min easy or walk pace
Rest 1 min
15 sec at fast pace w 1 min easy or walk pace
15 sec at faster pace w 1 min easy or walk pace
15 sec at fastest pace w 1 min easy or walk pace
15 sec at max effort pace w 1 min easy or walk pace

Rest 2 min between rounds

This workout is about paying attention to your pacing. Don't over reach!

Workout of the Day June 6, 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

250M Row
10 Pull ups
10 Push ups
5 squats
12 Lunges
10 back ext/ good mornings

Part 2

Back Rack Lunge
5 Sets of 8 reps (4 per leg)

Do 4 on one side then 4 on the other leg.

Part 3

5 Rounds
8 Seated Good mornings
16 Banded hamstring curls

Don't load the good mornings too much.

Part 4

16 min

Run 0.25 mi or 3 times around 88 or 2 times around 89
16 Turkish Get ups (alternating hands each rep)

Sub in a 2 min hard bike or a 500M row as needed

Part 5

If time permits

4 Rounds

10 Bulgarian Deadlifts per leg using kettlebells

Keep these lighter. You will have to use the two different kettlebell types to have an equal load in each hand. Make sure you have the same weight in each hand.



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

3 Rounds

Run 0.37
Rest 30 sec
Run 0.25
Rest 30 sec
Run 0.12
Rest 4 min between rounds

OR

3 Rounds

Row 600M
Rest 30 sec
Row 400M
Rest 30 sec
Row 200M
Rest 4 min Between rounds

Choose either the run or the row.


Part 3

4 Rounds

45 sec plank
15 sec rest
45 sec right side plank
15 sec rest
45 sec left plank
15 sec rest
45 sec reverse plank
1 min rest

Squeeze the glutes hard in the reverse plank. A prison clench.