Workout of the Day April 16, 2020

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.




The sessions will match up. Do both sessions on each post on different days.

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

Box Squat against band
Build to a tough single

Part 3

Seated good morning w the bands pulling forwards
3 sets of 10
Rest 60 sec

Part 4

Banded KBS
3 sets of 20
Rest 60 sec

Part 5

15 min

20 reverse lunge wall balls
400m run
20 v ups

Part 6

100 banded sumo deadlifts against band, above the knee


TB/ The Next Day Workout


I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.
The sessions will match up. Do both sessions on each post on different days.

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
Tough single

Part 3

Floor press against bands
3 sets of 8
Rest 60 sec

Part 4

Dumbell JM press
3 sets of 8
Rest 60 sec

Part 5

Seated overhead tate press using a band
100 reps

Part 6

16 min

40 alt arm dumbell snatches (total reps)
40 Pull ups
30 dumbell burpees
30 Pull ups
20 Devils press
20 pull ups

You may not finish this

Part 7

Banded side bends
3 sets of 15/ side

Part 8

1 arm dumbell real delt raise (non stop)
3 sets of 20

Part 9

100 scap push ups

Workout of the Day April 11, 2020

The workouts are designed for 4 day/ week. Sessions are a tad longer. Add a fifth one if you want, but make it lower intensity. The blog has 2 workouts a day posted. Day 1 and 2 are the strength/ heavy maximal days. Days 3 and 4 are the percentage/ band work.

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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

Banded box squats
9 min Every min on the min
3 reps
55% bar weight + bands (or 75% straight weight)

Part 3

Seated Deadlifts
3 sets of 12 reps
Rest 60 sec
Watch a westside video demo

Part 4

Nordic Curls
3 sets of 12
Rest 60 sec

Use your arms. Don't do if they feel too stressy.

Part 5

7 min
10 pull ups
40 Jump ropes
Rest 3 min
7 min
5 Bar muscle ups
15 cals on a machine

Part 6

4 sets

10 around the worlds
15 v ups
Rest 60 sec

Part 7

100 gob;et squats


TB/ The Next Day Workout

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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
10 min every min on the min
40% bar weight + 30% band
5x5 with a medium grip
5x5 with a wide grip

Part 3

Dumbell Bench Press
3x10
Rest 60 sec

Part 4

Pull ups against band tension
5x5
Rest 60 sec

Part 5

Dumbell pendelay row
3x8
Rest 60 sec

Part 6

Hammer curl (use a football bar if you have one)
3x10
Rest 60 sec

Part 7

6 rounds
10 Push press
10 box jump up/ step down
10 plate overhead sit ups

Increase the push press load each round

Part 8

Russian twists
6 sets of 20
Rest 60 sec

Part 9

Incline, face down, palms ups, arms at 45 dumbell raise
6 sets of 20
Rest 60 sec

Workout of the Day April 8, 2020

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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

Box Squat with chain
Bild to a tough single

Part 3

Goblet squats w heels on plates, weight on toes
3 sets of 20
Rest 60 sec between sets

Part 4

Good mornings
5 sets of 5
Rest 60 sec between sets

Part 5

10 min

7 v ups
7 Hang Power cleans (barbell or dumbell)
7 Thrusters w dumbells

Part 6

Plate overhear sit ups
5 sets of 5
Rest 60 sec between sets

Part 7

100 banded hamstring curls


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

Floor press
1 rep

Part 3

Skull crusher laying on floor
3 setrs of 8
Rest 60 sec between sets

Part 4

JM press w bands on the bar
3 sets of 8
Rest 60 sec between sets

Part 5

100 empty barbell jm press

Part 6

30 sit ups
15 pull ups
15 dips
30 l sit press
30 sit ups
30 l sit press
15 dips
15 pull ups
30 sit ups

Part 7

Banded push downs
3 sets of 20 per side
Rest 60 sec between sets

Part 8

6 way delt raise
3 sets
20  reps
Rest 60 sec between sets

Workout of the Day April 3, 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

Reverse Band Bench Press
Build to a challenging single

Watch the video. Try to hang the bands vertically as much as possible. Use the same size band on each side. Everyone should use the narrower red bands.

Part 3

Dumbell Floor press against bands
4 sets of 8
Rest 60 sec

Part 4

Sphinx Push ups
4 sets of 8-10
Rest 60 sec

These are quite challenging and can also be done from the knees, or run a band from up high and around your hips.

Part 5

2 Rounds

Run 0.12 mi or row 200m or bike 500m
12 Kettlebell Swings
12 pull ups or inverted rows or ring rows
12 Dumbell Hang clean and push press
12 pull ups or inverted rows or ring rows
 Run 0.12 mi or row 200m or bike 500m
Rest 3 min between rounds

Part 6

Standing banded side bends
4 sets of 20 reps
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

3 Sets
25' Death March
12 Double Dumbell front squat using the dumbells from death march
Rest 60 sec

Part 3

4 sets
20 Banded Hamstring curls
10 Alternating step ups holding dumbells
Rest 60 sec

Part 4

5 sets
90 sec row
60 sec sand bag over shoulder
30 sec sandbag bear hug
Rest 2 min between rounds

Part 5

4 sets

:45 sec side plank Right
Rest :15
:45 sec side plank Left
Rest :15
45 sec plank
Rest 1:15