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