Workout of the Day December 21, 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

12 Days of Christmas

12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 500m

Use dumbells or barbells. Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio.


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

Push Press
Build to a challenging set of 5
-10% for 2 sets of 5

Part 3

Close Grip Bench Press
5 sets of 10 reps

Part 4

4 Sets

5 Ring to chest rows
5 Dips

Rest as needed between

Part 5

6 Min air bike

Workout of the Day December 18, 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

6 sets

2 hang power clean + 4 front squats

This can be done with dumbells or barbells. If you want you can increase the weight each set, as long as you are comfortable and you positions are strong.

Part 3

6 min

Every 30 sec
Perform 2 Push press
Load is 60% range

Feel free to use a barbell dumbells

Part 4

5 rounds

5 man makers
20-25 cal row or bike or 50-75 jump ropes

Part 5

4 sets of max rep hanging knee raises or single arm farmers carry the duration of a song switching hands every 100'


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

Bench Press
10 sets of 3 reps

Loading in the 75-80% range for all sets

Part 3

Dumbell or kettlebell Push Press
Build to a heavy set of 5
Then:
-10% for 2 sets of 5

Part 4

4 rounds

Max effort dips
Max effort pull ups
Rest as needed between sets

If you can do more than 10 reps, add a weight to the movement.

Part 5

5 sets
:15 sec max effort air bike sprint
Rest 1:45

Workout of the Day December 13, 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

Build to a challenging set of 4

-20% for 2 sets for as many reps as possible

Part 3

4 sets

8 barball rows
8 tate press

Part 4

11 min

12 Dumbell Hang power cleans
9 step ups or box jumps
12 cal row or bike

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, run or bike

 3 rounds of:

4 Sets
:40 hard
:20 easy

3 Min between each of the 3 rounds.
This is an 18 min workout

Part 3

5 sets

100' front rack kettlebell carry

Just use one of each type of kettlebell so both are the same weight.

Part 4

Tabata stir the pot

8 rounds of :20 on :10 off

Workout of the Day December 10, 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 2

Part 3

Barbell Shrugs

3 sets of 8 reps

Part 4

75 Cal Bike or Row
50 L sit presses
Every 2 min perform 10-15 kettlebell swings

Part 5

3 sets

8 Plate overhead sit ups

Feel free to try barbell overhead if you want.



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

6 Rounds

Run 0.25 or Row 400m or bike 1000m moderate effort
Walk 0.05 mi or row easy 100m or bike 250m easy
Run 0.12 or Row 200m or bike 500m hard effort
Walk 0.03 or row 50m or bike 150 m easy
100' sandbag bear hug carry

Part 3

5 sets

10 hollow rocks
10 side plank raises per side
10 supermans

Workout of the Day December 5, 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

3 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 15 min

3 rep Shoulder press

Build to a challengning set of 3

Part 3

3 sets

Every 2 min perform 8-16 pull ups

Part 4

21-15-9-6-3

Burpee
Kettlebell swings

Feel free to sub in hang power cleans if you are comfortable with them. Please cut the reps for the hang power cleans in half if you are working on consistency with the lift. More is not better. Better is better.

 Part 5

3 sets
Max effort v ups
Rest 60 -90 sec between sets


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

2 rounds

2 km bike
50 Banded lat push down
1 km row
50 banded Tricep extensions

Part 3

Tabata stir the pot

Workout of the Day December 2, 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

Part 3

4 Rounds

20 wall balls
20 cal row or bike
10 Squats bear hugging a sandbag
10 cal row or bike
Rest 1 min

Part 4

4 sets

12 side plank raises
30-60 sec side plank
Switch sides
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

Row; bike or run
2 Rounds of:

10 Sets of:
:30 hard
:30 easy

Rest 2-5 min between rounds

Part 3

3 Rounds
2 Turkish get ups per side (heavy)
:30 sec side plank on a swiss ball (if able) per side
Rest 60 sec

Do a stir the pot for :30 if unable to do the side plank on the swiss ball.

Part 4

Accumulate 5 min of a banded march holding a med ball at chest level