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