Workout of the Day August 28, 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

 20 min

100m sled drag
100m Farmers carry
12 tire flips

Rest 5 min

18 min

20 cal row or 90 sec run or bike hard
50 Push ups
20 cal row or 90 sec run or bike hard
50  lunges
20 cal row or 90 sec run or bike hard
50 v ups

Go through the movements as rounds.


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
8 sets of 3 reps
Do a set every 60 sec
Keep loading to 70-80%.  All sets should be at the same weight.

Part 3

L sit press
5 sets of 6 reps

Part 4

4 sets
10 Single arm dumbell bench press per arm
30 sc hollow hold

This is done as super sets. Rest as needed.

Part 5

5 Rounds

10 pallof presses per side
20 Banded tricep extensions

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

Part 2

Dips
6 sets
5-10 reps

Rest as needed between sets.

Part 3

3 Rounds

Row 35 cals or bike 2 min hard or run 0.25mi on treadmill
15-20 pull ups or ring rows
50' single arm overhead  kettlebell lunge (switch at 25')

If running you can go 2 times around 89 or 3 around 88. If the overhead position is no good in the lunge, you can carry the load at one side, then the other

Part 4

4 Rounds

20 banded pull aparts
20 banded bicep curls
20 standing banded tricep extensions



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

3 rounds

5 sets of (10 min):

:30 sec moderate pace
:30 sec moderate/ hard pace
:30 sec hard pace
:30 sec easy pace

2 min rest between rounds

For this, go through the :30 mod; :30 mod/hard; :30 hard; :30 easy. This is 2 min. Repeat this till a total of 5 sets (10 min) have been done. Rest 2 min between rounds. Then repeat the same sequence for the next 10 min. This is a 34 min workout.

Pay attention to your pacing!

Part 3

3 sets

:45 sec side plank/ side
:45 sec plank

Rest as needed between

Workout of the Day August 20, 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

Back Squat
5 sets of 5 reps

Keep loading around 65% for all sets.

Part 3

6 Sets
8 step downs per leg
Keep the one leg up for all reps, then switch to the other leg

You don't need to use weigh for this.

Part 4

8 min
Every min on the min
Set of pull ups or ring rows

Choose the rep number looking at the total volume at the end.

Part 5

30-20-10

Step up or jump up/ step down
Dumbell deadlift (sub in kettlebell swings to eye hetight if not comortable w dumbell dead)
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 25 cals
Rest 30 sec
Row 12 cals

Rest 3 min between rounds

Sub in a hard 1.5 min run or bike, 30 sec rest, then 45 sec hard. Rest 3 min

Part 3

4 Rounds

20 banded pull through
20 v ups

Workout of the Day August 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

Run 4min then...

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

6 min
Every min on the min
3-8 pull ups

Part 3

5 Rounds

200m farmers carry
15 Dumbell front squats
6 pull ups
Rest 2 min between rounds

Part 4

Accumulate 4 3-5 min of plank
Use as many sets as you need


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
5 sets of 5 reps
Do 20 banded pull aparts after each set

Part 3

4 Rounds

Row 30 cals
Light run (3 times around 88, 2 around 89, or 0.25 mi on the treadmill
Rest 1 min between

Workout of the Day August 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

5 Push ups
10 Pull ups
10 squats
10 back ext

Part 2

Push Press

Build to A heavy single rep

Start with lighter weight and go up. Use a rep scheme like 5-3-3-2-1-1-1-1 after the empty bar. This can be done with dumbells too.

Part 3

27-21-15-9

Push ups
v ups or sit ups
Kettlebell Swings

For this do 27 of each movement, then 21, then 15 then 9. Don't hit muscular failure early in the push ups or the v ups, Break your work up early.

Part 4

If time permits

4 Rounds

50' overhead walk holding kettlebells overhead
50' walking lunge holding a kettlebell in front
50' Farmers carry (one in each hand)

Use the same weight in each hand. You will have to use to different styles of kettlebells to accomplish this.

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

Front Squat
6 sets of 3 reps
Use the tempo of 3 seconds down and a 3 sec pause in the bottom of your squat.

These will be lighter than a regular squat.

Part 3

10 min

16 Cal Row
8 Pull ups
8 Thrusters

Part 4

4 sets

5 Evil Wheels
(watch the video)

Workout of the Day August 4, 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


Run 0.25 or 3 times around 88 or 2 around 89
10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push press

3 sets of 4
Keep loading around 70% for all sets

Part 3

21-15-9

Hang Power Cleans and push press (barbell or dumbells)
V ups

Do 21 of the cleans, then 21 v ups, then 15 cleans and 15 v ups....

For the hang power clean and push press, do the hang power clean and, with the  bar still on your shoulders, execute a push press. Once the push press is complete, bring the bar back to the hang and start again. Do not lift from the floor each time, only from the hang. Keep this light.

Sub in kettlebell swings for the cleans

Part 4

4 Rounds

10 banded pull aparts
20 banded lat pull downs

Only do with light bands. Don't try with the blue or green ones.

Part 5

4 Sets

8 standing pallof presses 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

Row or Bike or Run

6 sets

2 min light pace
1 min moderate pace
30 sec sprint
1:30 rest

Part 3

3 sets

:45 plank
:45 side plank left side
:45 side plank right side

Workout of the Day August 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 Pull ups
10 Push ups
7 squats
10 back ext

Part 2

4 Sets

Back Squat 5 reps
Keep loading around 70-75% for all sets

After each set of squats perform 5 box jumps

Part 3


18 min
Alternating Movements Every min on the Min

Min 1- 12 Burpees
Min 2- 15 Cal row
Min 3- 18 Air squats

Part 4

5 sets

30 second hollow hold
12 half kneeling Pallof presses per side
12 Rower pike 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

6 Sets

3-5 Pullups

Part 3

5 sets

6 reps per arm
Half kneeling one arm dumbell press

Part 4

8 Rounds (16 min)

Every 2 minutes

35 sec Row or Run or Bike
10 Thrusters

Part 5

3 sets
60 sec plank
20 Russina twists holding a 45# plate