Workout of the Day December 31, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 MIn

Every min on the min

3 back squats

50% bar load + 25% band tension

Part 3

Build to a tough single

Sumo Deadlift w the bar raised to knee level

The video shows a lower start position. If you are not comfortable with this lift, do a regular dead or skip this part.

Part 4

10 min

Every min on the min

6-10 loaded squats

pick a back, front, goblet or whatever. Try to do the same as last weeks but add 5 lbs

Part 5

3 sets

20 alternating step ups, do these loaded if possible

Rest 60 sec

Part 6

3-4 sets

20-40 sec arch body hold

15-30 sec hold on ghd w face up

Rest 60 sec

Part 7

100 Banded good mornings

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every min on the min

3 Push Press

Keep load in the 75% range

Part 3

Floor Press

2 sets of 8 reps

Use a close grip and 75% of bench for weight

Part 4

Banded Push ups

3 sets of 8 reps

Rest 60 sec

Part 5

Weighted pull ups

3 sets of 8 reps

Rest 60 sec

Part 6

1 arm dumbbell rows

4 sets of 8 reps

Rest 60 sec

Part 7

Weighted planks

3 sets of :30 sec

Rest 60 sec

Part 8

100 Banded reverse rows

Workout of the Day December 28, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat Against bands

Build to a tough single

Do this in 8ish sets

Part 3

Good Morning w bands pulling from the front

5 sets of 5 reps

Rest 60 sec

Part 4

Reverse Hypers on GHD Squeezing an item between your feet

3 sets of 20 reps

Rest 60 sec

Part 5

Banded sit ups with feet Anchored

4 sets of 8 reps

Rest 60 sec

Use max band tension

Part 6

Banded X walk

3 sets of 30-50M per side

Rest 60 sec between sets

OR IF YOU WANT A BREATHER DO THE WORKOUT BELOW. DON"T DO BOTH THE ABOVE AND THE 12 DAYS OF CHRISTMAS

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.

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

Build to a tough single

Use 8ish sets to get there

Part 3

Neutral Grip Dumbbell press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline Dumbbell JM Press

3 sets of 10 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30 reps holding a 45# plate

Part 6

Anconeous Extensions

4 sets of 20 reps

Rest 60 sec

Workout of the Day December 23, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

5 sets

Banded Box Squat

60% bar weight + 25% band

Try to add weight each set

Try not to rest longer than 60 sec

Part 3

10 MIn

Every min on the min

5-10 loaded squats

These can be back, front or goblet squats. This is a lot of squatting as a heads up.

Part 4

Seated Good Morning

3 sets of 8 reps

Rest 60 sec

Part 5

Back Ext on GHD

3 sets of 15 reps (hold a plate to the chest if you want)

Rest 60 sec

Part 6

Hollow Rock Hold

3 sets for max time

Rest 60 sec

Part 7

100 Hip Bridges

Choose your own adventure for loading. Banded, dumbbell, barbell or whatever your heart desires.

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min Emom

3 bench press

use 50% bar weight + 25% band

1st 3 min close grip

2nd 3 min medium grip

3rd 3 min wider grip

Part 3

Floor Press

3 sets of 8 reps

Rest 60 sec

Part 4

z Press

Build to a tough set of 8 reps

Part 5

Meadows Rows

3 sets of 10 reps per arm

Rest 60 sec

Part 6

3 sets

Front Plank 60 sec

30 sec per side side plank

Rest 60 sec

Part 7

H Rolls

3-4 sets of 25 reps

Rest 60 sec

Workout of the Day December 20, 2020

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse Band Back Squat

Build to a Tough Single

The bands are secured to the safety bars near the top of the rack. This is where you secure the bands and then around the bar.

Part 3

Lunge Position Good morning

3 sets of 8 reps per leg

Rest 60 sec

Do all one leg then the other.

Part 4

Back Ext on GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

Single Arm Dumbell overhead feet anchored sit ups

3 sets of 10 reps per arm

Rest 60 sec

Part 6

Banded March

3 sets of 1-2 min

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Push Press

Build to a tough single

Part 3

Bench Press From Pins doing only the top half of the movement

Try banded if you want

Build to a challenging set of 8

Part 4

Skull Crushers laying on the floor

3 sets of 8 reps

Rest 60 sec

Part 5

Standing Banded side Bends

4 sets of 20-40 per side

Rest 60 sec

Part 6

3-4 sets

30 banded push downs

20 Seated bent over reverse db flys

30 banded face pulls

Rest 60 sec

Workout of the Day December 15, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat Against Bands 

5 Sets of 3 reps

Increase the load each set

Start at 55% + 25% band tension

Rest no more than 1 min between sets

Part 3

9 min

every min on the min

Deadlift against bands

3 reps

40% bar + 30% band

Skip if you can't deadlift, or just practise instead.

Part 4

RDL

3 sets of 15 reps

Rest 60 sec

Use a barbell or dumbbells or kettlebells if you want.

Part 5

1 min hold- Bar on back, seated on a bench, bands pulling forwards hold w chest up

Rest 60 sec

This is like a seated good morning, but you won't dip the chest forward like a good morning, you will just keep the chest vertical, keeping tension resisting the bands pulling you forward. The barbell will be empty and just have a band on each side attached to the rack, pulling you forward.

Skip this if you are unsure about it. Or do a back extension hold on the GHD or a Chinese Reverse plank for the same time frame.

Part 6

3-4 sets

20 Russian Twists

10 v ups 

Rest 60 Sec

Part 7

Banded Hip Bridge

3 sets of 10 reps

Do a 10 sec hold on each rep

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

10 min

Every min on the min

5 Bench Press

1st 5 sets- medium grip

2nd 5 sets- wide grip 

Load is 40% bar + 30% band

Part 3

3 rounds

Push ups or ring push ups

Max effort sets

Rest 60 sec

Part 4

3 rounds

Max effort chin ups

Rest 60 sec

Part 5

Bent over row

3 sets of 10 reps

Rest 60 sec

Part 6

Inverted Row

3 sets of 10 reps

Rest 60 sec

Part 7

Preacher Curls

3 sets of 10 reps

Rest 60 sec

Use the incline bench as your preacher set up.

Part 8

Sit ups

40-30-20-10

Rest 60 sec between sets

Workout of the Day December 12, 2020

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat

Tempo 3 sec down and a 2 sec pause in the bottom

Build to a tough single

Part 3

Box Squat, then into a seated good morning and a stand up

3 sets of 8 reps

Rest 60 sec

Can be done w a barbell on back, or a dumbbell or kettlebell held in the front if you really wanted.

Part 4

3 sets

Tough set of back ext on the GHD

Rest 60 sec

Go till you feel a good burn

Part 5

30 Front Squats

Use a barbell or go goblet style. This will not be unbroken. Think sets of 6-10.

Part 6

Banded Sits ups

3 sets of 10 reps

Rest 60 sec

Part 7

Banded x walk

20 steps per direction

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Z press

Build to a tough single

Part 3

Neutral grip dumbbell floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Skull Crushers

3 sets of 10 reps

Rest 60 sec

Part 5

Incline Tate press

3 sets of 12 reps

Rest 60 sec

Part 6

Banded Standing side bends

70-100 reps per side

Part 7

20 Rear delt raise lying on your side, non stop moving between sides and sets.

2-3 sets per arm

Workout of the Day December 7, 2020

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 Min

Every min on the Min

3 Front Squats

Keep loading in the 65% range.

Go to a 30 sec rest period instead of the every min if you want.

Part 3

Build to a Tough deadlift

Raise the bar so you start around knee level

If you aren't familiar w the deadlift, skip this part

Part 4

Back Extension on the GHD (holding a plate to your chest you're able)

4 sets of 8

Rest 60 sec

Part 5

Stiff leg deadlift

3 sets of 15-20

Stand on a plate

Can use a bar or a kettlebell

Rest 60 sec

Part 6

4 sets

10 hanging knee raises

15 Tuck Crunch

Rest 60 sec

Part 7

3 sets

Banded Hip bridge 21s

7 reps half way up

7 full reps

7 top half

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min 

Banded Bench Press

40% bar weight + 30% band tension

1st 3 sets- narrow grip

2nd 3 sets- medium grip

3rd 3 sets- wide grip

Go to a 30 sec rest period instead of the every min if you want.

Part 3

Dumbbell Bench On a flat bench

4 sets of 10 reps

Rest 60 sec

Part 4

4 sets

max rep pull ups

Rest 60 sec

Part 5

Meadows Rows

3 sets of 8 reps

Rest 60 sec

Part 6

Bent over underhand grip rows w a barbell

3 sets of 8 reps

Rest 60 sec

Part 7

Use the incline bench as a preacher curl

4 sets of 10 reps

Rest 60 sec

Part 8

Banded Sit up

build to max time

1 rep w 1 sec hold

2 reps w a 2 sec hold

3 reps w a 3 sec hold...

Continue in this till failure

make sure to anchor feet

Consider a couple sets of this

Workout of the Day December 4, 2020

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat Off Pins in the bottom

Build to a tough single

Do this in 7-9 sets

For this, put the safety bars at a height where the bar would be when in the bottom of your squat with the bar in the front rack. Then stand up.

Part 3

3 Sets

20 banded kettlebell swings to eye height

Rest 60 sec

Part 4

Split Stance Good Mornings

3 sets of 10 reps per leg

Part 5

30 Back Squats

Choose an appropriate load to get this done in 3-5 sets. Don't go heavier than 225#

Part 6

Banded Sit ups w feet anchored

4 Sets of 10 reps

Rest 60 sec

Part 7

3-4 sets

20 Reverse Hypers in GHD (banded if you want)

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Banded Bench Press

Build to a tough single 

Likely you'll use the red bands. Maybe orange.

Part 3

Incline Tate Press (banded if you want)

3 sets of 10 reps

Rest 60 sec

Part 4

3 sets

10 JM Press

10 Skull Crushers

As may neutral grip dumbbell bench press as you can.

Rest 60 sec

Use a dumbbell. 

For this, choose a set of dumbbells to do all these in an unbroken large set. You will do the 10 JM press into the 10 skull crushers into as many neutral dumbbell bench as you can.

Part 5

4 sets

Stir the pot 10/ direction

or:

10 per direction around the world's on the GHD

Part 6

3-4 sets

20 chest supported rear felt raise

Workout of the Day November 29, 2020

   Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every min on the min

3 Box Squat w bar on back

Use 60% bar weight + band (approx 30%)

Part 3

9 min

Every min on the min

3 Deadlifts

Load 70% bar weight

Raise the load off the floor onto plates or lift off of pins if you are unsure about the deadlift. Or use kettlebells

Part 4

4 sets

8 RDL

Right into

Max set of hamstring curls on a swiss ball

Rest 60 sec

Part 5

4 sets

Max effort L sit

10-20 Back Ext on GHD

Rest 60 sec

Watch the video below. The progression is the bent knee one. It  starts around the 2 min mark. Put your hands on 2 benches and go between them.

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Push press

Load is 70%

Part 3

Incline Dumbell Bench Pres

4 Sets of 8 reps

Rest 60 sec

Part 4

Bent Over Barbell Row

4 sets of 8 reps

Rest 60 sec

Part 5

1 arm dumbbell Row

4 sets of 8 reps

Part 6

Hammer Curls

4 sets of 8 reps

Part 7

Feet Anchored Banded Sit ups

4 sets of 10 reps

Rest 60 sec

Workout of the Day November 26, 2020

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat to a box

Build to a tough Single

Part 3

Goblet squats with the heels elevated on a 25# plate (toes will be on the ground)

4 sets of 10 reps

Rest 60 sec

Use a band as well if  you want

Part 4

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30

Rest 60 sec

Part 6

3 sets

1 min banded march

20-30 banded pull throughs

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Close Grip Bench Press

Build to a tough single

Part 3

Skull Crushers

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Rollbacks

4 sets of 8 reps

Rest 60 sec

Part 5

5 sets

Max Effort bench press (pick a load, do not go over bodyweight, aim for 6-10 reps)

Max effort Pull ups

Rest as needed

Part 6

100 Banded Standing side bends

Number is the total for both sides

Part 7

3 sets

20 rear delt raises

20 banded face pulls

Rest 60 sec