Workout of the Day November 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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Work up to a tough 3 rep
Weighted pull up

If you can't do a pull up, you can use a band to assist you. Start with a thick band and work lowering the band size. Or do a weighted inverted row. Try to use 6-9 sets to get there by building the weight.

Part 3

3 Weighted dips
OR
3 Weighted push ups

Work to a heavy weight in 8 sets.

Part 4

3 Rounds
30 Kettlebell Swings
40 Wall balls
120 Jump Ropes

Part 5

Tabata Stir the pot


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 1000M or Bike 2000M
50 Step ups holding a sandbag in the front (like a bear hug) Step up to a 6"-12" height
Row 1000M or Bike 2000M
200M bear hug sandbag walk
Row 1000M or Bike 2000M

Part 3

4 sets

60 sec side plank/ side
30 standing banded abs

Workout of the Day November 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

Back Squat

Build to a challenging set of 5 using a 4 sec descent

After your last challenging set:
-15% for 1 set of max reps of back squats at a regular tempo.

Part 3

4 Sets
8 Barbell Hip thrusts
15 single arm bent over dumbell row
Rest 60 sec

put one knee and one hand on the bench for the bent over rows.

Part 4

11 min

Row 200m or Run 0.12mi or Bike 500m
10 Kettlebell Swings
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

10 sets

Bike

10 sets
500m hard
500m easy

or

Row

10 sets
500m hard
500m easy

I would prefer if the bike was utilized.

Part 3

4 sets

12 side plank raises
Right into
30-45 sec side plank
Then switch sides

Workout of the Day November 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
5 Push ups
10 squats
10 back ext

Part 2

100 Push Press
10 min cap

Use an empty bar up to 75-95# (total) or dumbells
This is not to be done unbroken. Likely in sets of 5-10. No more than 10 min allotted.

Part 3

Bent over barbell rows

3 sets of 10 reps
Do a 3 sec lower on each rep

Part 4

14 min
10 Hang power cleans (barbell or Dumbell)
10 Burpees
After 5 rounds, Rest 2 min

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

32 min
Bike (air or spin)

Every 4 min perform:
2 Rounds of:
50' heavy farmers carry
5-7 burpees

Part 3

Tabata Stir the Pot

Workout of the Day November 16, 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 back ext

Part 2

8 sets
5 Band resisted jumps
5 jumping air squats
Rest 60 sec between sets

You don't need to jump more than a few inches in the banded and you don't need to go into a full depth squat.

Part 3

21-15-9
Thrusters
Burpees
* Do 15 towel pull ups after each set, and at the end (3 total sets of towel pull ups)

Remember, you can use the battle ropes over the pull up bar to hold onto, or a towel is fine. You can do like a ring row, but with the battle rope as a scale. Or feed the towel through a ring and use that for the towel pull ups.

Part 4

Accumulate 3 min of stir the pot

Sub in side plank as needed.


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

 For 60 min:

Run 0.62 mi
Row 1 km
Bike 2 km

Every 6 min Choose and perform 1 of the below:
15 v ups
15 pull ups
15 l sit press

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

Part 2

3 sets
8 single leg step ups per side

Part 3

18 min

11 kettlebell swings
11 Burpees
11 Thrusters (barbell or dumbell)
11 Pull ups
At the 11:00 min mark:
Rest 1 min in silence

Part 4

3 sets

60 sec plank or 10 body saws
10 knee tucks on rower


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

Push Press
6 sets
Starting at around 75% load
Perform 2 reps every 2 min
Add load each set

Part 3

4 sets
10 Push ups w hand on dumbells
10 Double dumbell skull crushers
Rest 60 sec

Part 4

15 min

10 Renegade rows (push up + 1 row per side = 1 rep)
Bike 1000m

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

Part 2

3 sets

5 Supinated Pull ups or ring rows
5 Neutral Pull ups or ring rows
5 Pronated Pull ups or ring rows

 rest up to 15 sec between variations and 2 min between sets

Part 3

Death by L sit Push ups

Do 1 rep the 1st min, do 2 reps the 2nd min, do 3 reps the 3rd min...
Go until you cna't make the reps in the min

Part 4

20 min

50' standing hand over hand sled pull with a rope
50' sled push
15 kettlebell swings
60 sec battle ropes

Part 5

3 sets

60 sec Gun Walk


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 sets

5 Bench Press

Part 3

5 min of:
10 wall balls
10 step ups holding onto 1 dumbell

-Rest 2 min-

3 min of:
5 Deadlifts
5 Push ups

Rest 1 min

1 Min
Burpees

Rest 2 min

Repeat the Above one more time.

This is a 26 min workout.