Workout of the Day July 24, 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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

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 Banded Box Squats

Bar weight should be around 50% + the added band weight

The 2 sets of 3 reps around 90% effort

Part 3

9 min
Evert min on the min
3 Reverse Band Deadlifts
Load around 80-85%

Make sure the bands are straight up and down. Use the spotter arms put to a high location maybe at 88 and 89. 87 do this inside the squat cage.

Part 4

3 sets

Hip Bridge 21s
7 reps bottom half
7 reps full range
7 reps top half

Rest 60 sec

Part 5

30-20-10
Air bike Cals (sub bike or row)
Hanging Knee Raises

Rest 2 min

15-10-5

Burpees
Goblet Squats

Part 6

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.

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 Press

10 min
Every min on the min
First 5 min- 5 reps medium grip
Second 5 min- 5 reps wide grip
Bar weight 45-50%

Part 3

Dumbbell Bench Press
4 sets of 8 reps
Rest 60 sec

Part 4

Bent over barbell row
4 sets of 8 reps
Rest 60 sec

Part 5

Laying on your side on an incline bench, do banded one arm lat pull downs w elbows out to the side.
4 Sets of 12 reps per side
Rest 60 sec

Part 6

Dumbbell Hammer Curls
4 sets of 10 reps
Rest 60 sec
Curl until the head of the dumbbell touches the head of the delts.

Part 7

Stir the pot
4 sets of 10-20 per direction
Rest 60 sec

Part 8

4 Sets
30 H rolls
20 banded pull aparts
Rest 60 sec

Workout of the Day July 21, 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

Front Squat to a box against bands
Build to a tough single

Part 3

Good Mornings
3 sets of 8 reps
Rest 60 sec

You can do these with a bar on your back,or holding a kettlebell of dumbbell to your chest and do them.

Part 4

3 rounds

20 Reverse hyper on a swiss ball
20 Hamstring curls on a swiss ball
Rest 60 sec

Part 5

3 rounds

200M row or a 500m bike
15 Goblet squats
10 Pull ups
5 heavy l sit press

Part 6 (optional or instead of part 5)

3-4 sets

1 min banded march
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

Z Press

Build to a tough single

Part 3

Floor Press Against bands

3 sets of 5
Rest 60 sec

Part 4

Incline Skull Crushers
4 sets of 8
Rest 60 sec

Part 5

1 min battle ropes
50 jump ropes
200m row
50 jump ropes
0.4 mi run
50 jump ropes
200m row
50 jump ropes
1 min battle ropes

Part 6

Standing banded oblique twists
3-4 sets of 20
Rest 60 sec

Workout of the Day July 16, 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 Against Bands
9 Min
Every min on the min
3 Back Squats (feel free to do box squats if you're comfortable with them)
Load should be in in the 55-60% zone not counting the tension from the bands. Use the red or blue bands.

Part 3

Deadlift off the safety pins with the bar around the knee
Build to a challenging single
Do this if you are comfortable with the lift.

Part 4

Split Stance Good Mornings
3 sets of 12 per leg
Use a barbell or dumbbells
Rest 60 sec

Part 5

10 min

10 Pull ups
10 Hanging Knee raises or V ups
10 Step ups
20 Russian Twists

Part 6

8 sets
:30 plank (loaded if able)
:30 Chinese Reverse plank (load if able)


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

Floor Press or Banded Floor Press
9 min Every min on the min
3 Reps
Load w the bands is 50%, load without the bands is 70-75%

Part 3

1 Arm Dumbbell row Bands pulling forawrds
4 sets of 8 per arm
Rest 60 sec 

Part 4

Wide Grip Bent over row
4 sets of 8
Rest 60 sec 

Part 5

Hammer Curls
4 sets of 10
Rest 60 sec 

Part 6

3 sets

15-25 hollow rocks
15-25 Tuck Crunch
15-25 sec hollow hold
Rest 60 sec

Workout of the Day July 13, 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

Reverse Band Back Squat

Build to a tough single

Use the red or orange bands

Part 3

Banded Pull Throughs

4 sets of 20 reps

Rest 60 sec

Part 4

Reverse hyper on a swiss ball

4 sets of 20 reps

Rest 60 sec

Part 5

1 Round

21 Thrusters

21 Sit ups

Then:

2 Rounds

15 Thrusters

15 Sit ups

15 Hang Clean and Push Press

Then:

3 Rounds

9 Thrusters

9 sit ups

9 Hang Clean and Push press

9 Burpees 

Feel Free to use dumbbells or barbell for the thrusters and hang clean and press

Part 6

Single sided farmers carry for duration of a song. Switch hands at a regular interval (eg each time you turn around)

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

Bench Press against light bands

Build to a tough single

Part 3

Skull Crushers

3 sets of 10 reps

Rest 60 sec

Part 4

Dumbell Tricep Kick Back

3 sets of 20 reps per side

Rest 60 sec

Part 5

3 Rounds

Run 0.25 mi

21 Kettlebell Swings

12 Pull ups 

Rest 5 min

3 rounds

50 jump ropes

12 Hang clean and press w dumbbells

Rest 5 min

3-5 Rounds

30 Air Squats

20 sit ups

100' double kettlebell overhead carry

Workout of the Day July 5, 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

Build to a challenging single

Do a box squat if you want. Make sure to use a spotter. Do this in 8 total sets

Part 3

Seated Good mornings, bands pulling forwards

3 sets of 12 reps

Rest 60 sec

Part 4

Reverse hyper on swiss ball

3 ses of 15-20 reps

Rest 60 sec

Part 5

3 or 4 rounds

Run 0.37 mi

20 Squats (goblet or back squats)

Choose number of rounds based on how you feel and how much time you have to workout.

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

Part 2

Bench Press

Build to a tough single

Use a spotter

Part 3

Floor Press

3 sets of 8

Rest 60 sec

If you want you can do these against bands

Part 4

Dumbbell JM Press

4 sets of 10

Rest 60 sec

Part 5

14 min

Run 0.37 mi

Then:

3, 6, 9, 12.....

Dumbbell Deadlift

Dumbbell Hang Power cleans

Dumbbell Push press

In 14 min run the 0.37 mi then do 3 reps of all the movements, then 6, then 9....

Part 6

4 sets

30 Russian twists

Rest 60 sec