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