Workout of the Day February 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

5 Push ups
10 squats
10 back ext

Part 2

Every min on the min
5-6 L sit press with a 3 sec lower to the shoulder

Part 3

8 min
Alternating movements
Every min on the min:
Odds: 8-10 Pull ups
Evens: 8-10 dips

Part 4

5 Rounds

8 Goblet Squats
10 dumbell push press
12-16 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 rounds

2 min row
Rest 1 min
2 min bike
Rest 1 min
1 min tall kneeling kettlebell front rack hold
30 sec kettlebell swins
Rest 90 sec

Part 3

4 sets
45-60 per side, side plank

Workout of the Day February 25, 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

Dumbell Bench Press
4 sets of 7

Part 3

Pull ups

10 sets of 5 reps

Part 4

3 Rounds

27 Kettlebell Swings
Bike hard 2 min or run 0.25 mi or row 500m
21 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

Back Squat

4 sets of 8

Part 3

4 Sets
8/ side reverse lunges holding onto dumbells
Rest 60 sec

Part 4

4 sets
12 Suitcase deadlifts (use kettlebell or barbell)
20 Banded Kettlebell swings
Rest 60 sec

Part 5

4 sets

:45 sec per side, side plank
:45 sec prone plank
Rest 15 sec between planks and 1:15 between sets

Workout of the Day February 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

4 sets
10 Wide Reverse grip bent over rows
7 front raises + 7 lateral dumbell raises
Rest 60 sec

Part 3

3 Sets
20 banded lat pull downs
20 banded Ys (use a very light band)

Part 4

20 min
Row 500m or run 0.25mi on treadmill or bike 2:30
15 dumbell hang clean and jerk
10 pull ups

Part 5

4 sets
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
Build to a tough set of 2

Part 3

12 Skull crushers using a barbell
8 per side 1 arm rows w dumbells

Part 4

3 sets

20 v ups
20 l sit press
20 step ups or box jump/ step downs

Workout of the Day February 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
5 squats
10 back ext

Part 2

9 min
Every min on the min
Bench Press
70-75%

If things are tight time wise today. DO NOT do the bench part. Just the conditioning part.

Part 3

50 Push ups
50 Kettlebell swings
50 air squats
50 single arm dumbell hang clean and jerk (switch hands every 5 reps)
50 cal row or 3 min bike
50 single arm dumbell hang clean and jerk (switch hands every 5 reps)
50 air squats
50 Kettlebell swings
50 Push ups

Part 4

45 sec per side side plank
5 dragon flies


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

2 rounds

5 min
1 min rest
4 min
1 min rest
3 min
1 min rest
2 min
1 min rest
1 min

Rest 6 min between rounds

Workout of the Day February 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push Press
5 sets of 2 reps

Part 3

6 Rounds (18 min)
Every 2 min, with a 1 min break between rounds

Rounds 1, 3, 5:
25 wall balls
Bike or row for remainder of time (cals on the rower)

Rounds 2, 4, 6
Bike sprint 1:20 or row 25 cals
As many wall balls as possible in remaining time

Part 4

5 sets

10-15 v ups
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

5 Rounds

1 min max cal row
Rest 1 min
1 min max effort bike sprint
Rest 2 min between rounds

Part 3

100 sit ups

Workout of the Day February 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

 5 Rounds

21 Burpees
15 Cal Row
9 Thrusters

Part 3

40-50 Banded Push ups
40-50 regular push ups

Part 4

4 sets

15 banded side bends per side
10 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Row Cals

60-50-40-50-60

Rest as long it takes to row the cals.
Sub in a bike of 4-3-2-3-4 min. Rest the same

Part 3

4 Rounds
45 sec per side side plank
45 sec prone plank
Rest 15 sec between planks and 1:15 between rounds

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

Part 2

Back Squat

5 sets of 3 reps

Part 3

In 12 min

2 rounds
16 v ups
12 Walking Lunge steps
8 Dumbell Power cleans
Then
2 Rounds
16 Pull ups
12 Walking Lunge Steps
8 Dumbell Powercleans

Alternate between the v ups and the pull ups every 2 rounds for the 12 min. Feel free to hold the dumbells from the clean for the walking lunge if you're feeling good.

Part 4

3 Sets
30-40 Banded good mornings
Bent over WYs with 2.5lb plates


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

Run, Bike or Row

3 Rounds
8 min of:
:15 sec hard
:15 sec recovery
Rest 2 min between rounds

Part 3

4 sets
10 weighted hanging knee raises