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

Part 2

Bench Press
Build to a challenging set of 3

 Part 3

12 Sphinx Push ups
8 Bent over rows w a barbell
Rest 60 sec

Part 4

27-21-15-9

Row Cals
Burpees

You can partner up on this, one person starts the row after the first guy. Or you can bike sprint as long as it takes your partner to row.

Part 5

Weighted sit ups
8-11-15-18
Rest 60 sec

Each set should be challenging and will see you use a lighter load at the higher rep ranges. Make sure to anchor your feet like in the video.

Part 6

100 banded tricep push down


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
20 Death March Steps
12/ side suitcase deadlifts holding onto barbell
Rest 60 sec

Use a kettlebell if unsure about using a barbell

Part 3

5 Rounds

10 Goblet Squats
12 Kettlebell Swings
14 dumbell push press
16 V ups
Rest 1 min between rounds

Part 4

4 sets

45 sec side pank L
Rest 15 sec
45 sec side plank R
Rest 15 sec
45 sec plank
Rest 1:15

Workout of the Day January 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat with a tempo
Build to a challenging 3
3 seconds down, 3 second pause in the bottom and a fast stand

Part 3

4 Sets
10/ side suitcase deadlifts with kettlebell
15 banded kettlebell swings to eye height
Rest 60 sec

Part 4

3 Rounds

35 cal row
35 sit ups
35 wall balls
35 Banded good mornings
50' one arm overhead carry with kettlebell per arm

Sub in a 2-2:30 min bike or run


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

Floor press

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

Part 3

4 sets
10 Skull Crushers w a barbell
12 Single arm bent over rows
Rest 60 sec

Part 4

8 Rounds
Every 2 min
8 Push ups
8 Alternating Dumbell snatch
20 sec hard bike sprint

Part 5

100 Russian Twists

Workout of the Day January 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

Bench Press

Build to a challenging set of 3

Part 3

4 sets

6 Tate press
8 single arm bent over row with dumbell
10 bent over reverse dumbell flies
Rest 60 sec

Part 4

40 cal row or Run 0.36 mi or Bike 3 min
20 Squats holding a dumbell in each hand in the front rack
30 v ups
20 push press with dumbells


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 Rounds

For 4 min
:15 sec hard
:15 sec recovery

Rest 2 min between rounds

Part 3

4 sets

15 side bends per side holding onto a kettlebell in the one hand
15 weighted sit ups

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

Part 2

Bike, Run or Row

2 Rounds

5 min
Rest 1 min
4 min
Rest 1 min
3 min
Rest 1 min
2 min
Rest 1 min
1 min
Rest 6 min before starting the second round

This is a longer piece. Choose the most appropriate piece of equipment.

Part 3

3-4 sets

20 russian twists with a 25-45# plate.
20 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

5 Push ups
10 squats
10 back ext

Part 2

4 sets
 8 Single arm dumbell bent over rows/ side
12 Single arm Land mine press/ side
Rest 60 sec

Part 3

8 Pull ups
12 Bench Press
Rest 60 sec

Part 4

5 sets
10 Push ups
15 Kettlebell swings
10 Bicep curls
Rest 60 sec

Workout of the Day January 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

Box Squat

12 sets of 2 reps around 70-75%
Do a set of 2 every 30-45 sec.

You can do this with 2-4 guys easy. Share the rack and rotate through the squat. This shouldn't feel too heavy and the bar should be moving fast. If not comfortable with this movement do a regular squat.

Part 3

4 sets
12-20 death march steps
12 Banded pull Through
Rest 60 sec

Part 4

10 min
60 burpees
40 Goblet squats
20 pull ups
20 dips

Part 5

Abs. If there's 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

6 Rounds
Row, Run or Bike
3 min on
3 min rest

Part 3

5 Rounds
10 per side, side bend holding a dumbell
30 russian twists

Workout of the Day January 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

Bench Press

Build to challenging set of 3
-20% for 2 sets of 5

Part 3

4 Sets
8 Bent over row with barbell
10 Sphynx Push ups
Rest 60 sec

Part 4

4 sets
12 bicep curls
15 banded pull downs
Rest 60 sec

Part 5

5 rounds
20 Goblet Squats
Bike hard 60 sec or row 250m
15 l sit press
Bike hard 60 sec or row 250m



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 Rounds
Row :45 sec
Rest :15 sec

Rest 4 min

12 Rounds
Bike :45 sec
Rest :15 sec

Part 3

5 rounds
Stir the pot
10 per direction

Workout of the Day January 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

5 Push ups
10 squats
10 back ext

Part 2

8 min
Every min on the min

5-7 pull ups + 5-7 l sit press

Do both movements every min. If you need to you can alternate movements every min to separate. Sub in ring rows for pull ups. Rest as needed before part 3

Part 3

8 min
Every min on the min

5-7 Hanging knee raises or v ups + 5-7 dips

Do both movements every min. The dips can be ring, stationary or box dips. If you need to you can alternate movements every min to separate.

Part 4

12 min

12 Kettlebell swings
48 jump roes
12 Thrusters
24 cal row or 90 sec bike (hard)

Part 5

4 sets
7-10 Ring Body saws
15 sit ups
Body saws should not stress the lower back. Remember to brace hard. This is a difficult movement. Go to planks if this is too tricky of a movement. Go for like 45-60 sec in the 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

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.