Workout of the Day July 27, 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

5-10 Ring Rows
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Max effort pullups

Rest as needed between sets

Part 3

5 Sets
4 Bent over barbell rows
12 banded y pulls

Part 4

20 min
Alternating movements every min on the min

Odd 5-8 kettlebell swings + 5-8 Box jumps or step ups
Even- 5 hang power cleans

Review the video below for a reminder of the hang power clean. Choose a barbell or 2 dumbells. Keep the loading modest. Make sure to step down off the box. In the odd minutes you do both kettlebell swings and the box jumps or step downs.


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

5 min row for cals
3 min rest between rounds

Sub in a bike for cals, or just time if on a spin bike.

Part 3

Row
Take the average cals from part 2 and make it a sprint.

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

Part 2

Maltese Push ups
5 sets of 3-6 reps

Play with these. These are optional. Don't do them if you unsure, intimidated or fear for your safety.

Part 3

Dips
6 sets of 3-6 reps

Part 4

Push Press

3 sets of 8 reps

Part 5

4 Rounds
100' overhead single arm kettlebell carry (50' per arm)
10 Thrusters (dumbells or barbell)
Run 0.25 or 3 times around 88 or 2 times around 89

Do the carry on one side for 50' then switch arms and come back the 50' with the other arm.

Part 6

Optional if time is tight

4 sets
Hollow body hold 30-60 sec

Do a variation in the demo video. Do not choose a rocking variation, this a hold.



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

4 Rounds

Every 6 min
Row 500m or bike hard 90 sec
Run 0.25 or 3 times around 88 or 2 times around 89

Just do the above once in the each 6 min round. If it takes you 4 min to complete, rest 2 min till the start of the next round.

Part 3

4 Rounds

30 supinated banded pull aparts (use the lightest band)
15 Banded good mornings

Workout of the Day July 19, 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

Shoulder Press

Build to a heavy set of 3

Make small jumps, don't be too aggressive.

Part 3

4 Rounds
5 Half Kneeling Kettlebell Press per side

Part 4

3 Rounds


Run 0.5 mi or bike 4 min or row 800M
18 Push ups or pike push ups on a box
10 per hand single arm dumbell hang clean

You can run 4 times around 89 or 6 around 88. If you want to try the pike push ups on the box, you can also cut the rep number if it is too high. The video demonstrates a few variations. Do 10 hang power cleans in one hand in a row, then switch hands and do all 10 in the other. The video shows 2 dumbells, only use one.


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 challenging set of 5
- 20% for 2 more sets of 5

Part 3

4 Rounds
Run 0.25 mi or row 500m or bike 2 min
Rest 90 sec after each 0.25

Rest 3 min after the 4 rounds

4 Rounds
Run 0.12 mi or row 250m or bike 1 min
Rest 60 sec after each 0.12

Rest 3 min after the 4 rounds

4 Rounds
Run 0.06 mi or row 125m or bike :30
Rest 60 sec between rounds

Part 4

4 sets
60 sec plank
12/ side pallof press

Workout of the Day July 16, 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

8 min
Every min on the min
odd min- 7-10 pull ups
even min- 15-20 push ups

Part 3

4 Rounds
Every 2 min
Max Cal Row in 30 seconds
15 easy slam balls

For this do the row fast, then move to the slam balls. All this happens in 2 min, if it takes you 60 seconds to do the row and the slams, rest the remaining 60 seconds.

Part 4

5 Rounds
Each ststion has 40 sec of work and 20 sec of rest
Station 1: rowing
Station 2: Wall balls
Station 3: Biking
Station 4: Lunges

For this row the 40 secm rest the 20 sec, then do the wall balls for 40 sec, rest the 20 sec then move to the biking etc.... Do this for 5 rounds of each movement (20 min)

Part 5

5 sets

12 bent over rows w barbell
12 bent over flies with dumbells


Part 6
If time permits

4 sets
6 Dragon Flies
60 sec reverse plank


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

Bench Press

5 sets of 5

Part 3

4 sets

6 Plyo push ups
12 Roll back tricep extension

Part 4

11 min

22 Ring rows
11 Burpees
22 Kettlebell Swings

Workout of the Day July 11, 2018

Warm up good.

Part 1

10 pull ups

5 push ups

10 squats

10 back extensions

Part 2

Hang Power Clean

6 sets of 3 reps

Part 3

9 min

15 v ups

50 jump ropes

15 Alternating Dumbell Snatch

50 jump ropes

Part 4

100 push ups in sets if Tabata

Do 20 seconds of work followed by 10 sec rest. Stop when you get to 100. Scale the number of needed. 

Part 5

Cardio

10 rounds

45 sec easy

15 sec all out

Pick row or bike. 

Part 6

4 sets
45 sec side plank
12 bent over dumbell reverse flies

TB/  The Next Day Workout

Warm up good.

Part 1

10 push ups

10 squats

10 back extensions

Part 2

Back Squat

3 sets of 12 reps

Part 3

3 Rounds

Row 750m

Run 800m/ 0.5 mi on treadmill

20 pull ups

Rest 3 min between rounds

Sub in a 4 min bike for the run

Part 4

13 half kneeling Pallif press

12 bent over row w barbell

Workout of the Day July 8, 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

Bench Press

4 sets of 6

Part 3

Back Squat

4 sets of 12

Part 4

For 24 min
Every min, on the min
Min 1- Bike sprint 40 sec HARD
Min 2- Rest
Min 3- 20 Kettlebell Swings
Min 4- Rest

Turn the resistance up a bit on the bike and push the pace.

Part 4

4 Rounds
12 glute bridges
12 body saws or 45 sec plank

The lower back should not be felt on the body saw


TB/ The Next day


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

6 Rounds
3 min on 3 min off

10 cal row
5 Burpees

Do the 2 movements for 3 min, then rest 3 min. Repeat for 6 rounds. Sub in a 30 sec bike sprint or run. Go hard on the burpees

Part 3

100 Russian twists holding a 25# or a 45# plate

Workout of the Day July 3, 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

Sumo Deadlift High Pull with Kettlebell
6 sets of 5 reps

Build in load. Start counting sets when you are at your working weight. Remember to keep your feel wider and your back flat. These are not like a swing, the kettlebell will stay close to the body and the elbow will finish higher than your hands. This shouldn't take too long

Part 3

5 sets

3 Hang Power clean + 2 Push press

Don't challenge the weight here, focus on keeping the back flat and hitting solid positions. For this, do 3 hang power cleans in a row, then leave the barbell on the shoulders after the third rep and perform the 2 push press in a row. You can do this with dumbells as well. If you are uncomfortable or unfamiliar with the clean, do 5 heavier kettlebell swings then 3 push press with dumbells.

Part 4

Front rack lunges

5 sets of 8 per leg

Step forward, then drive back to your trailing leg.

Part 5

15 min

15 wall balls
50 jump ropes
15 Alternating dumbell snatch
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 Push ups
10 squats
10 back ext

Part 2

20 minutes
Every min on the min
Odd min- Row 20 cals
Even min- rest

Go hard, this has to finish in under the 1 min. Alter cals as needed at the start, don't change the number mid workout.

Part 3

5 Sets
Max set unbroken pull ups
Rest as needed between