Workout of the Day December 21, 2019

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 500m

Use dumbells or barbells. 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 Push ups
10 squats
10 back ext

Part 2

Push Press
Build to a challenging set of 5
-10% for 2 sets of 5

Part 3

Close Grip Bench Press
5 sets of 10 reps

Part 4

4 Sets

5 Ring to chest rows
5 Dips

Rest as needed between

Part 5

6 Min air bike

Workout of the Day December 18, 2019

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 sets

2 hang power clean + 4 front squats

This can be done with dumbells or barbells. If you want you can increase the weight each set, as long as you are comfortable and you positions are strong.

Part 3

6 min

Every 30 sec
Perform 2 Push press
Load is 60% range

Feel free to use a barbell dumbells

Part 4

5 rounds

5 man makers
20-25 cal row or bike or 50-75 jump ropes

Part 5

4 sets of max rep hanging knee raises or single arm farmers carry the duration of a song switching hands every 100'


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 Push ups
10 squats
10 back ext

Part 2

Bench Press
10 sets of 3 reps

Loading in the 75-80% range for all sets

Part 3

Dumbell or kettlebell Push Press
Build to a heavy set of 5
Then:
-10% for 2 sets of 5

Part 4

4 rounds

Max effort dips
Max effort pull ups
Rest as needed between sets

If you can do more than 10 reps, add a weight to the movement.

Part 5

5 sets
:15 sec max effort air bike sprint
Rest 1:45

Workout of the Day December 13, 2019

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

Build to a challenging set of 4

-20% for 2 sets for as many reps as possible

Part 3

4 sets

8 barball rows
8 tate press

Part 4

11 min

12 Dumbell Hang power cleans
9 step ups or box jumps
12 cal row or bike

Part 5

100 Banded good mornings


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

Row, run or bike

 3 rounds of:

4 Sets
:40 hard
:20 easy

3 Min between each of the 3 rounds.
This is an 18 min workout

Part 3

5 sets

100' front rack kettlebell carry

Just use one of each type of kettlebell so both are the same weight.

Part 4

Tabata stir the pot

8 rounds of :20 on :10 off

Workout of the Day December 10, 2019

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 2

Part 3

Barbell Shrugs

3 sets of 8 reps

Part 4

75 Cal Bike or Row
50 L sit presses
Every 2 min perform 10-15 kettlebell swings

Part 5

3 sets

8 Plate overhead sit ups

Feel free to try barbell overhead if you want.



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

Run 0.25 or Row 400m or bike 1000m moderate effort
Walk 0.05 mi or row easy 100m or bike 250m easy
Run 0.12 or Row 200m or bike 500m hard effort
Walk 0.03 or row 50m or bike 150 m easy
100' sandbag bear hug carry

Part 3

5 sets

10 hollow rocks
10 side plank raises per side
10 supermans

Workout of the Day December 5, 2019

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

3 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 15 min

3 rep Shoulder press

Build to a challengning set of 3

Part 3

3 sets

Every 2 min perform 8-16 pull ups

Part 4

21-15-9-6-3

Burpee
Kettlebell swings

Feel free to sub in hang power cleans if you are comfortable with them. Please cut the reps for the hang power cleans in half if you are working on consistency with the lift. More is not better. Better is better.

 Part 5

3 sets
Max effort v ups
Rest 60 -90 sec between sets


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

2 km bike
50 Banded lat push down
1 km row
50 banded Tricep extensions

Part 3

Tabata stir the pot

Workout of the Day December 2, 2019

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

Front Squat

Build to a challenging set of 3

Part 3

4 Rounds

20 wall balls
20 cal row or bike
10 Squats bear hugging a sandbag
10 cal row or bike
Rest 1 min

Part 4

4 sets

12 side plank raises
30-60 sec side plank
Switch sides
Rest 60 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Row; bike or run
2 Rounds of:

10 Sets of:
:30 hard
:30 easy

Rest 2-5 min between rounds

Part 3

3 Rounds
2 Turkish get ups per side (heavy)
:30 sec side plank on a swiss ball (if able) per side
Rest 60 sec

Do a stir the pot for :30 if unable to do the side plank on the swiss ball.

Part 4

Accumulate 5 min of a banded march holding a med ball at chest level

Workout of the Day November 27, 2019

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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Work up to a tough 3 rep
Weighted pull up

If you can't do a pull up, you can use a band to assist you. Start with a thick band and work lowering the band size. Or do a weighted inverted row. Try to use 6-9 sets to get there by building the weight.

Part 3

3 Weighted dips
OR
3 Weighted push ups

Work to a heavy weight in 8 sets.

Part 4

3 Rounds
30 Kettlebell Swings
40 Wall balls
120 Jump Ropes

Part 5

Tabata Stir the pot


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

Row 1000M or Bike 2000M
50 Step ups holding a sandbag in the front (like a bear hug) Step up to a 6"-12" height
Row 1000M or Bike 2000M
200M bear hug sandbag walk
Row 1000M or Bike 2000M

Part 3

4 sets

60 sec side plank/ side
30 standing banded abs

Workout of the Day November 24, 2019

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 5 using a 4 sec descent

After your last challenging set:
-15% for 1 set of max reps of back squats at a regular tempo.

Part 3

4 Sets
8 Barbell Hip thrusts
15 single arm bent over dumbell row
Rest 60 sec

put one knee and one hand on the bench for the bent over rows.

Part 4

11 min

Row 200m or Run 0.12mi or Bike 500m
10 Kettlebell Swings
15 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

10 sets

Bike

10 sets
500m hard
500m easy

or

Row

10 sets
500m hard
500m easy

I would prefer if the bike was utilized.

Part 3

4 sets

12 side plank raises
Right into
30-45 sec side plank
Then switch sides

Workout of the Day November 19, 2019

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

100 Push Press
10 min cap

Use an empty bar up to 75-95# (total) or dumbells
This is not to be done unbroken. Likely in sets of 5-10. No more than 10 min allotted.

Part 3

Bent over barbell rows

3 sets of 10 reps
Do a 3 sec lower on each rep

Part 4

14 min
10 Hang power cleans (barbell or Dumbell)
10 Burpees
After 5 rounds, Rest 2 min

Part 5

100 Russian Twists



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

32 min
Bike (air or spin)

Every 4 min perform:
2 Rounds of:
50' heavy farmers carry
5-7 burpees

Part 3

Tabata Stir the Pot

Workout of the Day November 16, 2019

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 back ext

Part 2

8 sets
5 Band resisted jumps
5 jumping air squats
Rest 60 sec between sets

You don't need to jump more than a few inches in the banded and you don't need to go into a full depth squat.

Part 3

21-15-9
Thrusters
Burpees
* Do 15 towel pull ups after each set, and at the end (3 total sets of towel pull ups)

Remember, you can use the battle ropes over the pull up bar to hold onto, or a towel is fine. You can do like a ring row, but with the battle rope as a scale. Or feed the towel through a ring and use that for the towel pull ups.

Part 4

Accumulate 3 min of stir the pot

Sub in side plank as needed.


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

 For 60 min:

Run 0.62 mi
Row 1 km
Bike 2 km

Every 6 min Choose and perform 1 of the below:
15 v ups
15 pull ups
15 l sit press

Workout of the Day November 11, 2019

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

3 sets
8 single leg step ups per side

Part 3

18 min

11 kettlebell swings
11 Burpees
11 Thrusters (barbell or dumbell)
11 Pull ups
At the 11:00 min mark:
Rest 1 min in silence

Part 4

3 sets

60 sec plank or 10 body saws
10 knee tucks on rower


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
5 Push ups
10 squats
10 back ext

Part 2

Push Press
6 sets
Starting at around 75% load
Perform 2 reps every 2 min
Add load each set

Part 3

4 sets
10 Push ups w hand on dumbells
10 Double dumbell skull crushers
Rest 60 sec

Part 4

15 min

10 Renegade rows (push up + 1 row per side = 1 rep)
Bike 1000m

Workout of the Day November 8, 2019

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

3 sets

5 Supinated Pull ups or ring rows
5 Neutral Pull ups or ring rows
5 Pronated Pull ups or ring rows

 rest up to 15 sec between variations and 2 min between sets

Part 3

Death by L sit Push ups

Do 1 rep the 1st min, do 2 reps the 2nd min, do 3 reps the 3rd min...
Go until you cna't make the reps in the min

Part 4

20 min

50' standing hand over hand sled pull with a rope
50' sled push
15 kettlebell swings
60 sec battle ropes

Part 5

3 sets

60 sec Gun Walk


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 sets

5 Bench Press

Part 3

5 min of:
10 wall balls
10 step ups holding onto 1 dumbell

-Rest 2 min-

3 min of:
5 Deadlifts
5 Push ups

Rest 1 min

1 Min
Burpees

Rest 2 min

Repeat the Above one more time.

This is a 26 min workout.

Workout of the Day October 31, 2019

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

In 12 min
Push press
Build to a challenging set of 3

 Part 3

5 Rounds

10 L sit dumbell press
10 Pull ups
15 cal row
Rest 60 sec

Part 4

6 Rounds
Every 2:30

100' sled push (50' out and 50' back)
10 Cal Air Bike

In the 2:30 complete one sled push and one set of 10 cals on the air bike. Rest any remaining time.
Try use the push sled if you are able.


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

4 Rounds (16 total minutes)
Every min on the min
Min 1- Bike 8 cals
Min 2- Bike 11 cals
Min 3- Bike 14 Cal
Min 4- Rest

Part 3

4 Rounds (16 total minutes)
Every min on the min
Min 1- Row 10 cals
Min 2- Row 15 cals
Min 3- Row 20 Cal
Min 4- Rest
Adjust cals as needed on part 2 or 3

Workout of the Day October 26, 2019

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

Bench Press

12 sets of 3 reps

Keep loading to the 70-75% range

Part 3

8 Rounds

30 Jump ropes
6 Towel pull ups
Rest 30 sec between rounds

You can do towel pull ups with the rings, just put it through the rings and hold like a towel pull up and perform like a ring row.

Part 4

3 Sets
10 per side bird dog + dumbell row
30-60 sec side plank per side (go on elbow)


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 squats
10 back ext

Part 2

3 Sets

Row 1000m or bike 2000m
30 Push ups
30 sit ups (with a plate held overhead if able)

Part 3

Choose a song, single arm farmers carry for the duration switching arms every :30. Choose a challenging weight.

Workout of the Day October 23, 2019

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 sets

3 Hang power cleans

If not familiar w lift, skip this

Part 3

5 sets

3 Front Squats

Rest as needed. Remember to create tension for the lift. Sub in goblet squats as needed.

Part 4

5 sets

Run 0.25mi or 2 times around 89 or 3 around 88
12 L sit press with dumbells

Sub in 500m row or a 1000M bike.

Part 5

4 sets

15 sit ups into:
30 sec hollow 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

20 min
Every min on the min
Alternating movements each round

Odds: 6 burpees + 6 Kettlebell swings
Evens: 5 Goblet squats + 6-8 cal row

Part 3

4 sets

45 sec side plank Right
15 rest
45 sec plank left
15 rest
45 sec plank
rest 1:15

Workout of the Day October 18, 2019

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 min
Every min on the min
3 Bench Press

Keep loading in the 75% range

Part 3

Back Squats

7 sets of 4 reps

Keep loading around 75%

Part 4

5 Rounds

12 Deadlifts
6 Hang Power Cleans
Run 0.12 mi on the treadmill or 1time around 89 or 2 times around 88

Sub in a 250m row or a 600m bike. The deadlift weight will be the same bar as the hang power cleans. This will be a light deadlift. If not comfortable with a barbell, feel free to use kettlebell in each hand for the deadlift.

Part 5

4 sets

12 side plank raise per side into a 30-45 sec side 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.

Part 1

3 Rounds

10 pull ups
10 squats
10 back ext

Part 2

4 sets

10 single arm dumbell bent over row
20 Push ups
Rest 60 sec

Part 3

6 Rounds

2 min Row
1 min bike

Part 4

4 sets

30 banded pull aparts
40 banded tricep push downs

Workout of the Day October 15, 2019

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

Push Press

7 sets
2 Reps every 30 sec at 70-75%

Part 3

Hang Power clean

7 min
Every min on the min
2 reps

Keep loading around the 70% effort level. Sub in 5 dumbell hang cleans if unsure if the barbell hang power clean.

Part 4

7 Sets

2 Front squats every 30 sec
Load in the 50-60% range

Sub in goblet squats for the front squats as you see fit


Part 5

10 min
60 Wall balls
50 Burpees
30 Kettlebell Swings
20 Pull ups

You have 10 min to see how far you can get. If you make it through the pull ups, start at the top and keep working for the whole 10 min.

Part 6

If there is time

3 Sets
5/ side tall kneeling Pallof Press (hold arms straight for a 5 count)



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 sets
5 L sit press with dumbells
20 Straight arm banded lat push down
Rest 60 sec

Control the way down for a count of 5 in the l sit press

Part 3

5 Rounds

1 min row
1 min bike
1 min of: 1 air squat every 5 sec

Part 4

4 Sets

10 reps per direction
Stir the pot

Part 5

100 banded good mornings

Workout of the Day October 10, 2019

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

7 Sets
2 Hang Power Clean + 1 Push Press

Feel Free to build load a little through the sets. If not comfortable doing this with a barbell, try with dumbells. If not comfortable at all, skip this section.

Part 3

6 Sets
6 Front Squats
Do a set every 60-90 seconds

Load should be at about 50-60% of your front Squat. They should feel fast.

Part 4

3 Rounds

Row or bike 20 cals
20 Dumbell Thrusters
100 Jump ropes

Part 5

100 Russian Twists


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

Push Press

Build to a heavy set of 3

Part 3

4 sets
20 Floor press w dumbells
12 Bent over barbell rows w a palm forward grip
Rest 60 sec

Part 4

6 sets

Max effort wattage on air bike

Go as hard as you can, look at the watts, as soon as they drop, you are done. This, or no longer than 15 seconds. Rest as needed between sets.

Part 5

4 Sets

10-15 per direction, stir the pot

Workout of the Day October 7, 2019

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

For 9 min
Every min on the min
3 bench press at 75%

Part 3

4 sets
15 Dumbell Floor Press
8 Single arm bent over dumbell row per side
Rest 60 sec

Part 4

4 Rounds

50 Jump Ropes
15 cal row or bike
12 pull ups

Part 5

4 sets

10 per direction of stir the pot


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

12 per side bulgarian split squats hugging a med ball

Part 3

3 Rounds

Run 0.5 mi on the treadmill or Bike 2000m or row 1000m
25 Kettlebell Swings
20 L sit press
25 wall balls
Rest 60 sec

Part 4

100 Russian Twists

Workout of the Day October 2, 2019

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

Front Squat
3-3-3-3-3

3 sec descent and a 3 sec pause in the bottom

Part 3

4 Sets

12 Bent over row with the barbell
6/ side bulgarian split squat (holding a medicine ball to chest if able)
Rest 60 sec

Part 4

3-6-9-12-15

Dumbell Hang Cluster
Burpees

Part 5

3-4 sets
12 side plank Lateral raises


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 sets

Bike 1000m
Row 500m
Run 0.12 mi
Rest 2 min between sets
30-45 sec side plank

Workout of the Day September 24, 2019

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

5 Push ups
10 squats
10 back ext

Part 2

30 L sit presses
Every 15 seconds do 5 push ups; do this until you complete 30 reps.

Part 3

4 sets

1 Ring Row with 7 second hold at the top
+ 5 ring rows with a 4-5 second descent

Part 4

4 Rounds

Run 1 time around 89 or 2 times around 89 or 0.12mi on the treadmill
25 V ups
15 Kettlebell swings

Sub in a 250m row or a 500m bike


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

4 sets

12 Dumbell Bench
12/ Arm bent over dumbell row
36 banded tricep extensions
Rest 60 sec

Part 3

5 Sets
Every 4 min
Row 12-18 cals
Bike 12-18 cals
45 sec battle ropes

All 3 things are done once in each 4 min window. You should have approx 1 min rest (finish the 3 things at 3 min0. Adjust the cals to accomidate this.

Part 4

100 Russian Twists

Workout of the Day September 21, 2019

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 sets
3 Back Squats + 4 standing high jumps

Do 2-3 warm up sets of the squats before starting to count the sets.
Do the jumps like we do in the fitness assessments.

Part 3

5 Rounds
Every 4 min
2 Rounds of:
12 cal bike or row
10 Kettlebell Swings
8 Goblet squats with a heavier kettlebell or dumbell

Every 4 min, do 2 rounds of the above movements. Rest any remaining time in the 4 min once you complete the 2 rounds.

Part 4

4 sets
12 side plank raises into a 30 sec side plank hold per side
Rest 60 sec between sets


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

4 sets

12 tall kneeling landmine presses
10 single arm dumbell row
 Rest 60 sec

Part 3

3 rounds
50 cal row
30 push press (barbell or dumbell)

Part 4

100 strict presses with an empty

Workoutof the Day September 16, 2019

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

Bench Press

Build to a Challenging set of 2

Part 3

4 Sets
8 Bent over barbell rows with band attached to the middle of the bar pulling forwards
20 Dumbell Floor Press
Rest 60 sec

Part 4

Run 1 mi on treadmill or row 2 km or bike 4 km
50 thrusters
30 pullups

You can also run 8 times around 89 or 12 around 88.
If using a barbell for thrusters, don't use more than an empty bar.

Part 5

4 sets
20-30 russian twists
Rest 60 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

30 min

60 Walking lunge steps
50 Kettlebell Swings
40 Cal bike or row
30 Burpees
20 Renegade Rows

Workout of the Day September 13, 2019

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 sets

3 front squats + 6 back squats

For this, do the 3 front squats, rack the bar then go immediately into the back squats. Rest 2-3 min between sets. If you struggle with the front rack for the front squat, feel free to do goblet squats then the back squats or do all the reps on the back.

Part 3

4 Rounds

:45 Single arm Kettlebell or Dumbell Clean & Jerk (right hand)
:15 Rest
:45 V-Ups
:15 Rest
:45 Single arm Kettlebell or Dumbell Clean & Jerk (left hand)
:15 Rest
:45 Dips
:15 Rest

Part 4

100 Banded good Mornings


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
6 minutes max cals
- Rest 5 minutes -
4 x 90 seconds on 30 seconds off
- Rest 5 minutes -
4 x 30 seconds on 90 seconds off
- Rest 5 minutes -
6 minutes max cals

Workout of the Day Septemeber 8, 2019

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 Sets
5 Back Squats
10 Banded Kettlebell Swings to eye height
Rest 2 min

Start counting sets after 2-3 warm up sets

Part 3

3 sets
12 Bent Over barbell rows
12 RDL(Romanian Deadlifts)
Rest 60 sec

Keep the focus on a flat back, no rounding. Keep loading to where you can maintain perfect position.

Part 4

14 min
14 Step holding a dumbell in each hand
14 Push Press
14 Cal Row or Bike

Part 5

4 sets
10 V ups
20 Bicycles
Rest 60 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 3

3 Rounds

Row 1000M
Run 0.25 mi or 3 times around 88 or 2 around 89
Bike 2000M
Rest 3 min between rounds

Part 4

100 Russian Twists

Workout of the Day September 5, 2019

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
5 squats
10 back ext

Part 2

3 Rounds

2 min Air Bike
2 min Burpees
2 min Row
2 min thrusters
1 min rest

Keep effort to around 70-75%. You will have to pace the burpees and break up the thrusters. The thruster need to be light. 12-25# dumbells or 65# with a barbell.

This can be done with 4 people, have each person start at a different station.

Part 3

5 sets

10 overhead sit ups with a 25-45# plate
20 Russian Twists with the same plate

20 twists is a total for both 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 squats
10 back ext

Part 2

4 sets

7 Dumbell Bench press
Rest 30 sec
7-10 push ups
Rest 30 sec
7 Bent over barbell rows
Rest 90 sec

Part 3

4 Sets
Row 300m
10 Kettlebell Deadlifts
5 strict kettlebell press
5 kettlebell push press
50' bear crawl
Rest 2 min

Workout of the Day August 31, 2019

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 sets
4 Front Squats + 8 Back Squats
Rest 2 min between sets

Do a total of 5 working sets. This load should be in the 60-65% range for all set, not crazy heavy. Do the 4 front squats, re rack the bar and go directly into the 8 back squats.

Part 3

3 sets
8 RDL
Rest 60 sec

Part 4

5 Rounds

15 Cal row or bike
15 wall balls
15 alternating dumbell snatch
Rest 60 sec

Can use the rower, air bike, or the bike erg at 89.

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

20-30 sit ups
Run 0.25 on treadmill
5 Hang Power cleans

Part 3

4 sets
10 weighted overhead sit ups with a plate + 20 Russian Twists

Workout of the Day August 28, 2019

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 Sets
Every 2 min
5 Hang Power Cleans + 3 Push press

Feel Free to use dumbells or barbells. Do all 5 hang power cleans before doing the 3 push press.

Part 3

a) 4 sets of 3 strict press
b) 3 sets 1:00 dips

Alternate between the 2 movements. Remember to rest. Yes, there is one more set of press than dips, just end on the press.

Part 4

15 min

10-12 Burpees or a 12-15 cal sprint on the air bike
10-12 Pull ups
Rest 1:1 after each round

If the 2 movements take 2 min, rest 2 min before starting the next round.

Part 5

4 sets
12 side plank raises + 45 sec side plank 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
5 Push ups
10 squats
10 back ext

Part 2

4 sets
8 Bulgarian Split sq/ side
12 single arm bent over rows per side

Part 3

4 sets
12 heel raised narrow stance goblet squats
12 single arm kettlebell push press
Rest 60 sec

Part 4

4 sets
Row 500m
20 push ups
Rest 1 min

Workout of the Day August 23, 2019

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
5 squats
10 back ext

Part 2

Build to a challenging Single shoulder press

Don't use your legs

Part 3

4 sets
8 Tate press
8 bent over rows with a barbell
Rest 60 sec


Part 4

4 Rounds
Every 5 min complete
Row 500m or Bike or Airbike 1000 meters
15-25 Air squats
15-25 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike 50 cals
Row 50 cals
Rest 4 min
bike 40 cals
Row 40 cals
Rest 3 min
Bike 30 cal
Row 30 cal
Rest 2 min
Bike 20 cal
Row 20 cal
Rest 1 min
Bike 10 cal
Row 10 cal

Workout of the Day August 20, 2019

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 or Front Squat

4 sets
3 reps- rest 10 sec w bar on body- 3 more reps

Part 3

16 Banded Kettlebell Swings to eye height
4 Wallballs as high as possible
Rest 60 sec

Part 4

4 Rounds
1 min dumbell hang power clean
1 min step ups or box jump/ step downs
1 min burpees
1 min rest

Part 5

If time permits

4 sets
100' double kettlebell front rack carry


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 Push ups
10 squats
10 back ext

Part 2

Build to a tough 5 rep bench press

Part 3

4 sets
12 Skull Crushers w a barbell
12 dumbell straight arm pull overs
Rest 60 sec

Part 4

4 sets

12 bent over rows
14 Dumbell bicep curls
Rest 60 sec

Part 5

4 sets

20 cal air bike
15 push ups
10 pull ups
rest 60 sec

Workout of the Day August 15, 2019

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

5 Push ups
10 squats
10 back ext

Part 2

4 sets
3-5 Towel Pull ups
Rest 10-15 sec
3-5 Towel Pull ups
Rest 10-15 sec
3-5 Towel Pull ups
Rest 10-15 sec
Rest 2 min

Part 3

20-15-10
Dips
Rest 2 min between sets

Part 4

4 sets

Every 4 min on the min
30-40 Jump Ropes
12-15 v ups or hanging knee raises
30-40 jump ropes
12-15 Push ups

Complete the above movements one time through every 4 min.

Part 5

21 cal bike
21 Kettlebell swings or sandbag over the shoulder
Rest 2 min
15 cal bike
15 kettlebell swings or sandbag over the shoulder
rest 1 min
9 cal bike
9 kettlebell swings or sandbag over the shoulder


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

Row 50 cal
Bike 50 cal
Rest 3 min
Row 40 cal
Bike 40 cal
Rest 3 min
Row 30 cal
Bike 30 cal
Rest 3 min
Row 20 cal
Bike 20 cal
Rest 3 min
Row 10 cal
Bike 10 cal
Rest 3 min

Workout of the Day August 4, 2019

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

4 rounds

4 bench press
8 pull ups

Part 3

3 Rounds of:
3 sets
30 sec battle ropes
10 L sit presses

Rest 60 sec after each round (3 Sets)

Part 4

4 sets

10 Dumbell Pull overs
10 Skull crushers

Part 5

30-25-20-15-10

Cals on rower or air bike or bike erg
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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 rounds

4 min row
4 min bike
2 min rest

Use the ir bike or the bike erg.
Start at a slower pace on each machine and increase the pace each min. For example, on the row start at 24 strokes per min and increase the strokes per min by 2 each min for the 4 min. Do the same on the bike, pick a more modest RPM to start and increase the RPMs by 5 each min.

Workout of the Day July 30, 2019

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
5 sets of 3 reps, hold the bar on your back for 7-10 sec between reps

Part 3

4 Sets
8 bulgarian split squats
24 Banded prone hamstring curls
Rest 60 sec

Part 4

42 wall balls
21 Pull ups
30 wall balls
15 pull ups
18 wall balls
9 pull ups

Part 5

Core stuff if you want. Maybe side planks 4 sets of 60 sec 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
 7 Push ups
10 squats
10 back ext

Part 2

Shoulder press
Build to a challenging single

Part 3

4 sets
12 barbell rows
12 Dumbell Bench press
Rest 60 sec

Part 4

4 sets
20 dumbell curls
8 Sphinx Push ups

Part 5

4 sets
Row 400m
20 push ups

Workout of the Day July 27, 2019

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

Bench Press
Build to a challenging set of 3
Use 7-9 sets to get there.

Part 3

4 Sets

10 Bent over row w a barbell (do a 3 sec lower)
100' Farmers Carry
Rest 60-90 sec

Part 4

50 hanging knee raises
Rest 2 min
Then:
5 Rounds
10-15 pull ups
10-15 dips
Cardio
Rest 1 min Between Rounds

For the cardio: 2 laps around 89 or 3 around 88; or run 0.25mi on the treadmill; or bike 2 min hard; or row 400M.



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

750m Row (hard pace)
250M Row  (easy pace)
3 min bike (hard pace)
1 min bike (easy pace)

500M Row (hard pace)
500M Row  (easy pace)
2 min bike (hard pace)
2 min bike (easy pace)

500M Row (hard pace)
2 min Bike (hard pace)

Part 3

15 side plank hip raises per side
60 sec side plank per side

Workout of the Day July 22, 2019

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

In 15 min
Build to a challenging set of 3
Tempo Back Squat
3 sec down, 2 sec pause in the bottom

Part 3

Bike 4 min
20 Jump Squats Holding a dumbell in goblet style
Bike 3 min
15 Jump Squats Holding a dumbell in goblet style
Bike 2 min
10 Jump Squats Holding a dumbell in goblet style
Bike 1 min
5 Jump Squats Holding a dumbell in goblet style

Increase the biking intensity each round, and increase the load on the jumping goblet squat each round. For the jumping squat, you only need to leave the ground about an inch or two. Sub in a run, or row for the bike.

Part 4

4 sets

60 sec side plank per side
Rest 60 sec between


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

9 Min
Every min on the min
3 shoulder press

Part 3

4 sets
10 Dumbell tricep kick backs
12 Bent over barbell Rows
Rest 60 sec

Part 4

4 sets

20 dumbell floor press
12 bent over reverse flies
Rest 60 sec

Part 5

100 Russian Twists

Workout of the Day July 19, 2019

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

4 sets

Max Effort pull ups


Part 3

Every min on the min
Perform 3 dumbell thrusters

Increase the load every min
Stop when  you feel you are at a challenging load
Go for a minimum of 5 sets

Part 4

Bike 7 min
Then :
3 Rounds
12 Kettlebell Swings
12 Goblet Squats
12 Dumbell Push Press
Then:
Bike 7 min

Sub in a 1 mile run on the treadmill or a 1500m row for the bike.

Part 4

4 sets

100' Farmers carry
10 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 sets

4 min row
4 min bike
Rest 3 min Between

Start the row or bike at a modest pace, increase the pace each min for the 4 min. 

Workout of the Day July 14, 2019

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 min
Every min on the min
3 reps at 70-75%

Part 3

4 sets
8 tate press
8 single arm bent overs dumbell rows w a band pulling forwards
Rest 60 sec

Part 4

30 Goblet Squats
Bike 60 sec
30 pull ups
Bike 60 sec
30 Dumbell Push press
Bike 60 sec
20-30 Towel Pull ups
Bike 60 sec
30 dumbell hang power cleans
Bike 60 sec
30 l sit press
Bike 60 sec

Part 4

4 sets
45-60 sec side plank 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

4 sets

8/ side landmine press
Rest 30 sec
10 Burpees
Rest 30 sec
8 Reverse flys
Rest 30 sec
10 Alternating Reverse lunges holding dumbells
Rest 30 sec

Part 3

6 sets

Row Hard :30 sec
Rest 2:00

Part 4

5 sets
5/ side single leg v ups
10 v ups
Rest 60 sec

Workout of the Day July 11, 2019

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

In 15 min

Build to a challenging set of 3 using:

3 seac down with a 2 sec pause in the bottom

Part 3

4 Sets

10/ side Kettlebell suitcase deadlifts

6/ side reverse lunges holding onto dumbells

Part 4

2 Rounds

6 min

6 Dumbell Hang Power cleans

6 Dumbell Thrusters

12 hanging knee raises or v ups

Rest 3 min between the 2, 6 min work sessions

Part 5

100 Banded Good mornings

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

Row

3 Rounds

50 Cal
Rest 1 min

30 Cal
Rest 1:30

15 Cal
Rest 3 min 

Part 3

100 Russian Twists

Workout of the Day July 6, 2019

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

Row 1 km or bike 4:30
50 dumbell push press
50 step ups
50 Kettlebell swings
50 step ups
500' Farmers carry
50 Step ups
Run 4 min or bike 4:30

This workout is kind of long, feel free to scale the reps back. Don't do the work of any movement unbroken. Try to pick a set size and do that.

Part 3

3 sets of 15 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press
Work to a challenging set of 5
-10% for 2 sets of 5

Part 3

4 sets
6 Single arm dumbell row w a 3 sec squeeze at the top
12 dumbell floor press

Part 4

3 sets
Trap 3 complex doing 10 reps per position

Part 5

4 sets
40 banded tricep push downs
30 banded face pulls

Workout of the Day July 3, 2019

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

Tabata Pull ups
8 sets
:20 on; :10 off

Part 3

4 sets
60 sec banded march
10 standing high jumps

For the banded march, do like the video or put the band around your neck like when doing banded good mornings.

Part 4

3 Rounds
30 Kettlebell Swings
30 hanging knee raises or v ups
Rest 2 min

Part 5

4 sets
60 sec plank
60 sec Chinese 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 rounds

Bike 4 min
Rest 1 mi
Bike 3 min
Rest 1:30
Bike 90 sec
Rest 3 min

Part 3

100 Sit ups

Workout of the Day June 28, 2019

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

In 15 min

Bench Press
Build to a challenging set of 2
Do this over 8 sets

Make smart jumps

Part 3

4 sets

8 Tate Press
8 Bent over row with a barbell
Rest 60 sec

Part 4

5 Rounds
12 Double dumbell, dumbell snatch
8 Pull ups
Cardio

For the cardio do 1000m bike. 2 min bike. Run 0.25 mi on the treadmill or run 3 times around 88  or 2 times around 89.

Part 5

4 sets

10 dead bugs (5/ side)
20 sec hollow rocks
10 dumbell overhead 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squats
3 sets of 10

Part 3

4 sets
 8/side bulgarian split squats
16 banded kettlebell swings to eye height
Rest 60 sec

Part 4

5 Sets
Row all out for 20 sec
Rest for 1:40

Part 5

4 sets

10/ side, side plank raises
15 v ups

Workout of the Day June 20, 2019

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

10 Rounds

Cardio
10-15 pull ups
10-15 kettlebell swings

For the cardio: run 0.25mi on the treadmill, 3 times around 88, 2 times around 89; or bike 2 min.
No Rowing

Part 3

4 sets
30 sec per side bicep stretch
20 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push Press
Build to a heavy set of 3 in 15 min

Part 3

4 sets
5 dumbell bench press
10 straight arm pull overs
Rest 60 sec

Part 4

4 sets of 50 banded tricep push down

Part 5

5 sets

10 bent over rows with a band pulling the bar forwards

Part 6

100 russian twists

Workout of the Day June 17, 2019

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

 In 15 min

Build to a challenging set of 2 Back Squats
Use the tempo: 3 Sec down and a 2 sec pause in the bottom of the squat

Part 3

4 Sets
6/ side reverse lunges w front foot elevated, holding dumbells if able
Rest 60 sec

Part 4

6 min
6 Dumbell Hang Power Cleans
6 Dumbell Thrusters
12 v ups

Rest 3 min
 
6 min
6 Dumbell Hang Power Cleans
6 Dumbell Thrusters
12 v ups

Part 5

100 Banded good mornings


TB/ The Next Day Workout

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 sets

8/ side kneeling landmine press
12 bent over rows w a barbell

Part 3

15 Dumbell Bench
15 Banded straight arm lat push down

Part 4

2 km Row

Workout of the Day June 12, 2019

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

5 Push ups
10 squats
10 back ext

Part 2

4 Rounds

8 Dumbell Clean and Press
8 Pull ups
8 Dips
Rest 2-3 min

Part 3

4 Sets

8 Ring Rows, hands turned up
6-8 Plyo Push ups

Part 4

4 Sets

12 Kettlebell Deadlifts or Kettlebell swings
Run
12 L sit press

The Run is 0.25mi on the treadmill, or 2 times around 89 or 3 times around 88. Sub in a 2 min bike or a 400M row.


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

12 min
Every min on the min

3 Back squats w 75% load

Part 3

4 sets

10 barbell glute bridge
10/ side bulgarian split squats holding a dumbell

Part 4

5 sets

30 sec standing sprint on bike
Rest 2:30

Part 5

100 Russian Twists

Workout of the Day June 9, 2019

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

Front Squat
Build to a challenging set of 3
Use 8-9 sets to get to your final set

Part 3

5 Rounds

10 Dumbell Hang clean and jerk
15 wall balls
10 Walking lunge steps holding a kettlebell in front
Row 250m at easy pace or bike 1:10 at steady pace

Part 4

4-5 sets

10/ side, side plank raises
10 v ups
Rest 60 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

Row 60 cals
Rest 60 sec
Row 40 cals
Rest 90 sec
Row 20 cals
Rest 3:00

Part 3

4 sets

:45 sec side plank L
:15 sec rest
:45 sec side plank R
:15 sec rest
:45 sec plank
1:15 sec rest

Workout of the Day June 4, 2019

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

Floor Press
Build to a Challenging Set of 3

Part 3

4 Sets
8 Bent over rows w a barbell
16 single arm, alternating dumbell bench press
Rest 60 sec

Part 4

4 Rounds

15 V ups or hanging knee raises
15 Kettlebell Swing
Run
Rest 1 min

For the run it's: 2 laps around 89, 3 around 88; or 0.25mi on the treadmill.
Sub in a 500m row or a 2 min hard bike.

Part 5

1-3 sets of 100 banded tricep push 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
Every min on the min
10 sets of 2 reps at 70%

Part 3

4 Sets
8 Bulgarian Split Squats
20 Banded Hamstring Curls
Rest 60 sec

Part 4

4 Sets
10 Kettlebell Romanian Deadlifts
20 sit ups

Part 5

100 Banded Good mornings

Workout of the Day June 1, 2019

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

Push Press
Every min for 9 min
3 Push Press around 75%

Part 3

4 Rounds
8 Dumbell Tricep Extension
100' Sled Drag Face pull
Rest 60 sec

Part 4

22 min

12 Alternating Dumbell Snatches
24 Step ups
18 Push Ups

Part 5

100 Russian Twists


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

3 Rounds

Bike 5 min
Rest 2 min
Bike 4 min
Rest 2 min
Bike 2 min
Rest 2 min

Sub in a row if you want.

Part 3

4 sets

12-15 pike ups on the rower

Workout of the Day May 27, 2019

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

5-8 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press
In 15 min
Build to a challenging set of 3

Part 3

4 Rounds

10 Dumbell Rollback Tricep Extension
8/ side Bent Over Rows with dumbells
Rest 60 sec

Part 4

20 min
Alternating Movements Every min on the min

Min 1- 15 Push ups
Min 2- Row 15 Cals
Min 3- 15 Sit ups
Min 4- 14 Alternating Dumbell Curls

Part 5

4 rounds
100' heavy farmers carry
Rest as needed between


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, Bike or Run
1 min hard
3 min Moderate

Part 3

10 Bent over flies with dumbells
20 trap shrugs holding a kettlebell in each hand

Part 4

4 rounds

:45 Side Plank left
:15 sec rest
:45 Side Plank Right
:15 sec rest
:45 Prone Plank
1:15 sec rest

Workout of the Day May 24, 2019

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 min
Every min on the min
Perform 2 reps with 75-80% load

Part 3

4 Sets
8 Barbell Hip Thrusts
16 Banded Kettlebell Swings
Rest 60 sec

Part 4

12 min

10 Alternating Dumbell Snatch
8 Burpees
20 Air Squats

Part 5

5 sets
:30 sec hollow body Hold
Rest as needed between sets


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

Row Run or Bike

2 Rounds
4:00 work
Rest 2:00 Between

Then
3 Rounds
3:00 work
Rest 90 sec between

Then
4 Rounds
1:00 Work
1:00 Rest

Rest 2 min between the different rounds orf time (after the last 4 min set, rest 2 min. After the last 3:00 set, rest 2 min). Increase intensity as the time shortens.

Part 3

4 Sets
12 v ups
24 controlled knee to elbow moutain climbers
Rest 60 sec

Workout of the Day May 19, 2019

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

5 Push ups
10 squats
10 back ext

Part 2

6 Rounds

Row 250m
10 Pull ups
Run 0.12 mi or 1 min bike
10 Burpees
50 Jump Ropes
10 L sit press

Sub in ring rows for the pullups

Part 3

12 Russian Twists
24 Plank Knee to Elbow

Controlled movements for the knee to elbow


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

4 Sets
8 Glute Bridge with barbell
Rest 30 sec
12 Dumbell Deadlifts
Rest 30 sec

Part 3

4 Sets
12 Jump squats with a bar on the back
18 Push ups
24 Kettlebell Swings
Rest as needed between sets

Only jump a couple inches off the floor for the jump squats.

Part 4

4 sets
20 flutter kicks
10 v ups