Workout of the Day June 30, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had pre break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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
2 Back Squats
Load around 80%

Part 3

Deadlift Practice
Do 7-8 sets of 1-3 reps
Feel free to build load as long as form is ok
If lifting off the floor is challenging, elevate your bar by putting the plates on a 45# rubber plate laying on its side. Or ose in the rack off the safety bars.

Part 4

Swiss ball hamstring curls
3 sets of 20 reps
Rest 60 sec

Part 5

4 Rounds

10 pull ups (inverted rows, ring rows etc.)
15 sit ups
20 step ups
24 hanging knee raises

Part 6

3 sets

1 min banded march (like last shift)
Rest 1 min


TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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
1st 5 min: 5 floor press medium grip
2nd 5 min: 5 floor press with a wide grip
Loading is around 65%

Part 3

Incline Bench Barbell press

4 sets of 10 reps
rest 60 sec

Part 4

Banded lat pull downs w a wide underhand grip
3 sets of 15 reps
Rest 60 sec

Part 5

Dumbbell Hammer curl till db heads touch the front of the delt
4 sets of 10 reps
Rest 60 sec

Part 6

3 sets

4 min
5 l sit press
10 pull ups
15 lunges

Rest 2 min between sets

Workout of the Day June 27, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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

Back Squat
Build to a Challenging Single
5 sec down
3 sec pause

If you want try to use bands.

Part 3

3 sets

12 Goblet squats
1 min rest

Part 4

3 sets

1 min banded march hugging an object
Rest 1 min

Part 5

21-15-9
Thrusters
Pull ups

Rest 5 min

Then:
8 sets
10 cal air bike or row
Rest 60 sec

Part 6

100 Banded good mornings


TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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

Reverse Band Bench Press
Build to a tough single rep
Do this in around 8 total sets

Use the safety spotter arms if you want as the bands should stay straight up down.

Part 3

Floor Press
3 sets of 8
Rest 60 sec

Part 4

Sphinx Push ups
3 sets of 10 reps
Rest 60 sec

Remember these are tough, but they can also be done from the knees.

Part 5

2 Rounds

Run 0.12 mi
12 kettlebell swings
12 Pull ups
12 Dumbell hang clean and push press
12 pull ups
Run 0.12 mi

Rest 3 min between rounds

Part 6

Standing banded oblique crunches
3 sets of 10 per side
Rest 60 sec

Workout of the Day June 22, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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

Back Squat
9 Min
Every min on the min
Use approx 75%

Part 3

In 10 min
Deadlift from pins or safety arms
Bar around knee level
Build to a challenging single

Start with your knees pulled back. If not comfortable w lift or set up, don't do or call me

Part 4

Hip Bridge 21s
3 sets
7 reps bottom half, 7 reps top half, 7 reps full range
Rest 60 sec 

Part 5

30-20-10
Airbike or row cals
Hanging knee raises or v ups

Rest 3 min

15-10-5
Burpees
Goblet Squats

Part 6

4 sets
45-60 sec plank
Rest 60 sec 


TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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

Reverse band Bench Press
12 min
Every min on the min
(6 sets med grip, 6 sets wide grip)

Use the red bands. Load in the 80-85% range

Part 3

3 sets
10 bench press
Rest 60 sec 

Part 4

Bent over row
3 sets of 10 reps
Rest 60 sec 

Part 5

Hammer curl
4 sets of 10 reps
Rest 60 sec 

Part 6

50 sit ups
Then
13 min
10 pull ups
10 Burpees
10 cal air bike

Part 7

Banded Pull Aparts
4 sets of 20 reps
Rest 60 sec

Workout of the Day June 19, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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

In 15 min
Front Squat
Work up to a challenging set of 2 reps
Tempo 5 sec down and 2 sec pause

Part 3

3 Sets
20 Heels elevated Banded Goblet Squats
Rest 60 sec

You can wrap the band around you neck like you are doing good mornings

Part 4

3 sets

Stiff legged Deadlifts with band (barbell, kettlebell, dumbbell. Use whatever)
3 sets of 10
Rest 60 sec
Skip if you aren't sure about movement. Implement may not touch the floor, that is ok.

Part 5

60-100 Banded pull throughs

Part 6

20 min
10 pull ups
25 cal row or bike
25 burpees
25 dumbbell bench press

Part 7

If time allows
3 sets
10 per arm, single arm dumbbell overhead sit ups
Rest 60 sec


TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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

Neutral Grip Dumbbell floor press
4 sets of 8 reps
Rest 60 sec

Part 4

JM Press with barbell
3 sets of 8 reps
Rest 60 sec

Part 5

10 Rounds

10 Dumbbell Hang Power Cleans
10 Push ups

Part 6

4 sets

30 russian twists

Part 7

4 sets

20 H rolls
Rest 60 sec

Workout of the Day June 14, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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
3 Back Squats
Load around 75%

Part 3

3 sets
8 Hip Thrust
Rest 60 sec

Part 4

3 sets
16 Banded KBS
Rest 60 sec
Focus on squeezing the butt

Part 5

8 Rounds

10 cal bike or row
7-10 pull ups
Rest 1 min

Part 6

7-10 sets
:10 hanging tucked knee up hold, or l sit hold
10 tuck crunch
10 hollow rocks
rest :30

Part 7

If time allows:
3-4 sets
1 min banded pull through's

TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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
Bench Press 75%
1st 3 sets: Narrow grip
2nd 3 sets medium grip
3rd 3 sets wider grip

Add a little weight and do 2 more sets

Part 3

Banded Push ups
3 sets of 8
Rest 60 sec

Part 4

1 arm dumbbell row with the band pulling forward (attach to rig or dumbbell storage)
3 sets of 8 reps
Rest 60 sec

Part 5

3 sets

Dumbbell Hammer curl 21s
Rest 60 sec
Like the video, but hammer style.

Part 6

10 Sets

8 Dumbbell deadlifts
8 Dumbbell hang power cleans
8 Dumbbell push press
 

Workout of the Day June 11, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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

Build to a tough single in 8ish sets

Part 3

3 sets

18 Banded KBS
Rest 60 sec

Part 4

3 sets
max reps of (Consider Stopping at 20)
Hamstring curl on a swiss ball
Rest 60 sec

Part 5

15 min

20 Alternating reverse lunge wall balls
Run 0.25 mi or row 500m or bike 1000m
20 sit ups

Part 6

100 banded good mornings

TB/ The Next Day

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. 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 to a tough single in 8ish sets

Use a spotter

Part 3

Floor press
3 sets of 8
Rest 60 sec

Part 4

Dumbbell Skull crushers
3x8
Rest 60 sec

Part 5

In 16 min see how far you can get
40 alt dumbbell snatch
40 ring rows or bent over rows
30Dumbbell Burpees
30 Pull ups or ring rows
20 Devils press
20 pull ups

See how far you can get in the 16 min. You will likely not finish.

Part 6

3 sets
20 sumbbell side bends per side
20 1 arm dumbbell rear delt raise (non stop)

Workout of the Day June 6, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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



Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore.
 
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 Back Squats
Load around 70%


Part 3


9 Min
Every min on the min
3 Deadlift variation
Loading should feel around the 70% range
Feel free to use a barbell, 2 kettlebells or 2 dumbells


Part 4


3 sets
12 banded kettlebell swings
Rest 60 sec


Part 5


Choose posion:



7 min
8 pull ups
20 jump ropes


Rest 3 min

7 min
12 pullups
15 cals on a machine

 OR

50-40-30-20-10
Cals on a machine
Rest 1:1

Part 6

4 sets
14 russian twists
10 v ups


TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
 
Part 2

Bench Press

10 min
Every min on the min
1st 5 min: 5 bench w a medium grip load around 70%
2nd 5 min:5 bench w a wider grip load around 70%

Part 3

3 sets
10 Dumbbell bench press
Rest 60 sec

Part 4

5 sets
5 pullups (add a load to yourself)
Rest 60 sec

Part 5

3 sets
10 Hammer curls
Rest 60 sec

Part 6

6 Rounds

10  Push press
10 step ups
10 Sit ups

Part 7

6 sets of 20 reps
incline face down rear delt raise, palms face out, arms at 45 degrees

Workout of the Day June 3, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

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

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat
Build to a challenging set of 2
Use the tempo:
3 sec down with a 2 sec pause in the bottom

Part 3

Heels Elevated Goblet Squats w a narrow stance (put each heel on a 5-10# plate)
3 sets of 10-20 reps
Rest 60-90 sec between

Part 4 (optional)

Good Mornings (use a barbell or dumbell held against chest)
5 sets of 5 reps
Rest 60 sec between sets

Part 5

10 min

8 vups/ sit ups/ hangning knee raises
8 alternating dumbell snatch
8 Dumbell thrusters (1 db per hand)

Part 6

75-100 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

5 Pull ups
5-10Push ups
5-10 squats
5-10 back ext

Part 2

Floor Press

Build to a tough single

Part 3

Skull Crushers
3x8
Rest 60 sec

Part 4

100 Empty barbell Bench Press

Part 5

30 sit ups
15 pull ups
30 Push ups
15 cal row
30 sit ups
15 cal row
30 push ups
15 pull ups
30 sit ups

Part 6

3 sets

20 banded push downs
Rest 60 sec