Workout of the Day September 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

Box Squat
12 sets of 2 reps
keep effort/ loading to 75% and lift every 60 seconds

Part 3

5 Sets
9 Dumbell hang Squat clean to thruster
10 Pull ups
9 Dumbell Front Squats
Row 21 Cal Or bike sprint 60 sec

Part 4

4 Sets
25 Russian twists w a 25-45# plate
25 Banded pull aparts


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
 Build to a heavy 3
- 20% for 2 sets of 5

Part 3

5 Sets
8 Landmine Press per side
12 V ups
16 Kettlebell Swings
Rest 2 min

Workout of the Day September 26, 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

5 sets

12 alternating seated shoulder press
10 alternating dumbell bench press

Keep a dumbell in each hand and only press 1 dumbell at a time. The reps are total, not per side.

Part 3

5 Rounds

20 Wallballs
75 Jump ropes
10 pull ups

Part 4

10 weighted overhead sit ups
12 Side plank raises 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

8 min every min on the min
6-10 dips

Part 3

3 Rounds

Row
15 cal
Rest 2 min
20 cal
Rest 2 min
30 cal
Rest 5 min

Part 4

5 sets

1 min plank

Workout of the Day September 21, 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

Box Squat to a challenging sets of 3

Watch the video. Make the box so the hip crease is at the level of the knee. When sitting down don't plop down. Keep reaching the hips back and when you reach the seated position your shins should be vertical. Stack Plates to reach the right height.

Part 3

20 min
Bike or row or run
Every min, starting at zero, perform 4 alternating dumbell snatches with a challenging load.

Part 4

4 sets
45 sec per side side plank
20 overhead sit ups with a dumbell 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

30 min
Min 1 Farmers Carry 100' Heavy
Min 2 15 Burpees
Min 3 50 Jump Ropes
Min 4 10 Dumbell Thrusters
Min 5 Rest

Part 3

4 sets
25' prone plate drag w 2.5# plate under each foot
30 Russian Twists w a 45# plate

Workout of the Day September 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
5 Push ups
10 squats
10 back ext

Part 2

Bench Press

3 sets of 5 reps

Make sure to warm up to your starting weight.

Part 3

6 sets
20 band tricep extension
5 Plyo push ups, either onto plates or clapping
10 med ball throw onto the wall

Part 4

16 min

36 Dumbell Snatch
36 V ups
36 push ups
36 Goblet Squats


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

Bike or Row

90 sec moderate
60 sec light
30 sec sprint

Rest 3 min between rounds

Part 3

4 sets

20 weighted dumbell overhead sit ups

Hold 2 dumbells straight over head and do it. Have someone stand on your toes, or put toes under some anchor point because I want you to do them with a bent knee.

Workout of the Day September 13, 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

 Back Squat

10 Sets 2 reps
Every min on the min
All around 65%. Focus on the bar moving fast

Part 3

3 Rounds

20 Burpees
Run 0.12 or bike hard 60 sec or row 250m
20 single arm dumbell push press ( 5 left, 5 right, 5 left, 5 right)
Run 0.12 or bike hard 60 sec or row 250m

Part 4

4 sets

20 side bends per side standing holding onto a dumbell


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 row or run

5 rounds
90 sec moderate pace
60 sec rest
30 sec Sprint

3 Min rest between rounds

Part 3

Walking lunges
120-160 steps

Workout of the Day September 10, 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

5 Rounds
Every 4 min complete

20 cal row
10 burpees
8 dumbell step up and overs

Go through the movements once every 4 min, and reat any remaining time. A 1 min sprint on the bike can be subbed. Hold a dumbell in each hand for the step overs and step up and over the box.

Part 3

4 sets
20 weighted overhead sit ups
20 back extensions

For sit ups, hold 2 dumbells straight arm overhead and do a sit up


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
3 rounds
rest 2 minute between sets, 5 minute between rounds
15 cals
20 cals
30 cals

Part 3

100 banded good mornings
100 banded pull aparts

Workout of the Day Septemeber 5, 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


3 sets


Max effort pull ups
max effort push ups


Rest as needed between sets, try not to rest between movements.


Part 3


3 Rounds


Run 0.5 mi or 6 times around 88 or 4 times around 89
30 dumbell deadlifts
20 burpees

Sub in a 4 min bike or a 800-1000m row. Sub kb swings if the dumbell deads feel too rough. Don't go heavier than 50#.


Part 4


3 sets


45 sec side plank per side
20 sit 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

Bike

8 Rounds

Every 3 min

:45 sec Row all out for Cals

Part 3

100 banded pull aparts
100 banded good mornings

Workout of the Day September 2, 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

20 minutes

5 pull ups
10 push ups
15 squats

Go through the 3 movements for 20 min.

Part 2

5 min on the bike at a recovery pace

Do this

Part 3

4 sets

10 side plank raises
10-15 Banded plank rows

Use a very light band


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
20 min at a moderate/hard to hard pace
every min on the min 4-6 heavyish dumbell snatches

For this try to keep the pace on the bike. Then every min perform the dumbell snatches and continue on the bike.

Part 3

4 sets

5-10 ab wheel roll outs
15-20 back extension