Workout of the Day December 31, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
5 back ext

Part 2

Squat

3 Reps
3 sec down + 3 sec pause in the bottom
Work up to a challenging set

Choose back or front squat. Dealers choice.


Part 3

4 sets
12 Glute bridges w barbell
Rest 60 sec

Part 4

4 Sets
10 kettlebell suitcase deadlifts per side
15 banded kettlebell swings
Rest 60 sec between sets

Part 5

4 Sets
15 v ups
20 Banded good mornings or back ext


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.

Part 1

3 Rounds

10 squats
10 back ex

Part 2

5 min
Row 200m
15 push ups

 Rest 3 min

5 min
10 pull ups or ring rows
10 l sit press

Rest 3 min

5 min
15 Standing med ball throw against wall
15 Kettlebell swings

Do as many rounds as possible in each 5 min time frame.

Part 3

4 Rounds
45-60 sec per position
L side plank + R side plank + plank

Rest 15 sec between postions and 75 sec between rounds

Workout of the Day December 26, 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

8 Pull ups
8 Dips

Part 3

4 sets

8 Dumbell Row per arm
12 Alternating Dumbell Press
Rest 60 sec

For the alt dumbell press, have a dumbell in each hand and pressone up and down, then do the other side. Complete 12 total reps (6/ side)

Part 4

50 sit ups
20 hang power cleans
50 sit ups
45 Kettlebell Swings
50 Sit ups
70 supermans or back ext


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

6 rounds
2 min row
2 min bike
Rest 2 min between rounds

Part 3

Tabata Stir the pot

Workout of the Day December 23, 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

12 Days of Christmas

12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 1 min

Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio.



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.

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 3 using the tempo below
3 sec down, 3 sec pause in the bottom, fast stand

Part 3

4 Rounds
20 steps Death March
10 Good mornings holding a heavy kettlebell to belly
Rest 60 sec

Part 4

4 rounds
30 sec wall sit
30 sec goblet squats
rest 60 sec

Part 5

6 rounds
30 sec row sprint
90 sec rest

Workout of the Day December 18, 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.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

Shoulder press

Build to a heavy single rep

Part 3

JM Press with Barbell

4 sets of 6 reps

Part 4

5 Sets

10 Push ups
8 dips
6 l sit press
Rest as needed between sets

Part 5

9-15-21

Box Jump up/ Step downs or step ups
Kettlebell swings

Sub in a hang power cleans for the kettlebell swings if you feel comofrtable.

Core stuff at the end if you can make it through the other stuff in a decent time.


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

10 Rounds

Bike Sprint
30 sec sprint
30 sec rest

Part 3

10 min
Every min on the min
10 box step overs holding onto a dumbell in each hand

Part 4

10 min
Every min on the min
10-15 sit ups

Workout of the Day December 15, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 75%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip

Part 3

4 sets of 8 reps
Dumbell tricep rollback 
Rest 60 sec between sets

Part 4

4 sets
8 Bent over barbell rows
10 light dumbell flies
12 dumbell bench press
Rest 60 sec between sets

Part 5

Run 0.25 or bike 2 min or row 500m
30 wall balls
Run 0.25 or bike 2 min or row 500m
30 V ups ot knee to elbows
Run 0.25 or bike 2 min or row 500m
30 Dumbell Snatch
Run 0.25 or bike 2 min or row 500m
30 l sit dumbell press 
Run 0.25 or bike 2 min or row 500m

Part 6

4 sets

Side plank 45 sec a side
Plank 45 sec
Rest 15 sec between plank variations and 1 min between 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds
Row 250 at a 500m pace (hard)
Row 750m at a 2km pace (mod/ hard)
Rest 3 min between sets

The times to complete the work should be pretty close to the same through out. Sub in:
5 rounds
1 min bike hard
3 min bike mod/ hard
3 min rest

Part 3

100 v ups

Workout of the Day December 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Deadlift
5-5-5-5-5

Watch the video, if you are new to this keep any loading modest. Don't look like a dog shitting in the woods. Sub squatting in for deads if you aren't feeling them.

Part 3

4 Sets
 
6 per leg double kettlebell front rack reverse lunges
12 good mornings (light)
Rest 60 sec

Part 4

10-9-8-7-6-5-4-3-2-1
Goblet or front squat
60 sec on bike

Part 5

Abs if you are so inclined
4 sets
45 sec per side side plank+ plank
Rest 15 sec between sides.


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Row
6 x 30 on /30 off
rest 2 minutes
6 x 40sec on / 20sec off
rest 2 minutes
6 x 20sec on / 40sec off
rest 4 minutes
6 x 60sec  on / 60 secs off
rest 4 minutes
90 seconds max effort/ calories

This is a longer piece.

Workout of the Day December 7, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

12 set of 2 reps at 80%
Lift every 30-60 sec

Part 3

4 Sets
8 per side deficit reverse lunges holding onto dumbellls
Rest 60 sec

Part 4

4 Sets
12 Barbell Glute Bridges
10 Banded Kettlebell Swings to eye height
Rest 60 sec

Only swing to eye height. In the video he demos going to overhead

Part 5

4 Rounds
Every 4 min
10 cal row
5 Hang Power Cleans
5 Front Squats

Sub in kettlebell swings and goblet squats if unfamiliar with the hang power clean and front squat.



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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

6 Rounds

Row 500m
Rest 2 min between efforts

Sub in a tough 2 min bike.

Part 3

3 Rounds
Row Sprint 150m
Rest as needed to do this.

Sub in a really hard 30 sec sprint on the bike.

Part 4

Stir the pot
4 rounds
10 reps per direction

Workout of the Day December 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


3 Rounds




10 Pull ups
5 Push ups
5 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 75%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip


Part 3


Dumbell Floor Press


4 sets of 10 reps


Part 4


100 Kettlebell swings
every min on the min, starting at zero, perform
6 v ups (or situps)
8 push ups
10 air squats


For this, at the start do the v ups, push ups and squats then pick up the kettlebell and start to swing. Do this till the 1 min mark, then perform the v ups, push ups and squats again. Follow this pattern till you complete the 100 reps of the kbs. Rest as needed and feel free to take a min off to recover. After the initial start up you should be done the  v ups, push ups and squats in around the 40 sec mark.

Part 5

4 sets

Banded row from a plank
10 reps 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

2 Rounds
4 min Bike
25 Goblet squat
1 km Row
25 Devils Press

Part 3

4 Rounds

45 sec side plank per side
12 pike ups on rower