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