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.