Workout of the Day February 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Back Squat
For 9 min
Every min on the min
Perform 3 squats
Keep load to 70-75%

Part 3

Kneeling Squats
4 sets of 12 reps
Rest 60 sec between sets

Keep these very modest, especially in the first couple sets. Use a pad at the knees.

Part 4

4 Rounds

10 Pull ups
15 Sit ups
20 Alternating step ups
25 Hanging knee raises



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 0.12 mi or Row 500m or bike 1250M
100' walking lunge with a dumbell in each hand if able

Part 3

4 sets

10 around the worlds (5/ direction)
15 v ups

Workout of the Day February 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.

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 4 reps
Use the tempo:
3 sec down, 2 sec pause in the bottom
Take 7-8 sets to set there

Part 3

4 Rounds

30 Hanging Knee raises or v ups
30 cal row or bike
30 alternating dumbell reverse lunges (1 dumbell per hand, on your body any way)

This is a longer piece. If the 120 reps per movement is high, change to 20-25 reps.

Part 4

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

4 Rounds

Every 10 min perform:
0.12 mi run
15 burpees  add a step up and over a box if you want)
500m bike
10 sand bag over the shoulder

Go through the movements only 1 time each 10 min. Even if you take 5 min, only go through once. This is a 40 min part

Part 3

4 sets

20 per side standing banded side bends.

Workout of the Day February 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Bench Press
Every min on the min
Using 60-70%
5 sets of 5 reps with a medium grip
5 sets of 5 reps with a wider grip

Part 3

Dumbell Bench Press
3 sets of 8 reps
Rest 60 sec

Part 4

Dumbell Hammer Curls
4 sets of 10 reps
Rest 60 sec

Curl the dumbell all the way up until the head of the dumbell touches the shoulder.

Part 5

21-15-9
Pull up
Thrusters

Use dumbells or a barbell for the thrusters. The load shouldn't be too heavy. This should take under 6-8 min. Choose load and pull up variation appropriately.

Part 6

4 sets
20-30 russian twists
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 Push ups
5 squats
10 back ext

Part 2

15 Rounds

3-5 pull ups
10 V ups
10 Air Squats
6 Alternating Dumbell Snatch
Rest 30 sec

Workout of the Day February 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.

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 5 Back Squats

Use the tempo:
3 sec down and 2 sec pause in the bottom
use 7-8 sets to get there
This will be a lighter load than a regular set of 5 reps

Part 3

4 sets

8 reverse lunges/ leg (front foot elevated and holding dumbells if you are able)
Rest 60 sec

This can be made more challenging by placing you front foot on a plate, and putting a dumbell in each hand.

Part 4

1 Round
21 thrusters
21 sit ups
Into:
2 Rounds
15 thrusters
15 sit ups
Into:
3 rounds
9 thrusters
9 sit ups

Use dumbells or a barbell for the thrusters.

Part 5

Dumbells overhead sit ups
5 sets of 5 reps
Make sure to anchor your feet under something (like heavy dumbells)
Rest 60 sec

Part 6

4 sets
15 goblet squats (light)
15 banded hip Bridges
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

5 Rounds

75 Jump ropes
30 cal bike or row
15 burpees

Part 3

4 Rounds

10/ side
half kneeling landmime oblique twist

Workout of the Day February 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Every min on the min
10 min perform:
3 back squats at 70%

Part 3

4 rounds
12 split leg dumbell good mornings
Rest 60 sec between sets

Feel a stretch in the front leg hamstring then come up. Just hold a dumbell in each hand at the side. The video show a barbell on the back, we are not doing that.

Part 4

4 Rounds

12 Banded Kettlebell Swings
Rest 60 sec between sets

Focus on squeezing the butt.

Part 5

10 min

10 Pull ups
10 L sit press
10 Hanging knee raises
10 step ups per leg (leave the leg on the box and do all 10 on one side before switching)
20 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

9 min
Every min on the min
3 floor press with 75% load

Part 3

3 set
8 reps single arm dumbell row
Rest 60 sec

Part 4

4 sets
8 bent over barbell row
Rest 60 sec

Part 5

30 pull ups
30 dips
200' sinlg arm overhead carry switching arms every 50'

rest 5-10 min

4 rounds
2 min battle ropes
25 wall balls

Workout of the Day February 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Bench Press
Build to a tough set of 2
OR
Dumbell Bench Press
Build to a challenging set of 5

If a barbell aggravates elbows or shoulders, do the dumbells

Part 3

Skull Crushers
4 sets of 10 reps
Rest 60 sec between sets

Use a barbell or dumbells

Part 4

2 Rounds
0.25mi run or row 400m or bike 1200m
21 Kettlebell Swings
12 Pull ups
Into:
3 rounds
50 jump ropes
12 dumbell hang clean and jerks
Into:
4 Rounds
20 Sit ups
30 Air squats
40' single arm overhead kettlebell carry (20' per arm)

Part 5

If time permits

100 Banded pull aparts



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

Every min on the min
Alternating movements

First 10 min
Odds: 12-15 cal row or bike
Evens: 14-20 Reverse Lunges holding a dumbell in each hand
Rest 3 min
Second 10 min
Odds: 15-20 Dumbell Push press
Evens: 15-20 Sit ups
Rest 3 min
Third 10 min
Odds: 12-16 Renegade Rows
Evens: 10-15 Burpees

Do the prescribed work in each min. Shouldn't take you too much longer than 45 sec to complete the work. Scale back the numbers or the load to achieve this.Do the odd movement in the odd min and the even movement in the even min.