Workout of the Day August 25, 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 the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. 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 to a box

9 min

Every min on the min

3 reps

Straight load should be in the 70% range or 50%+ bands

Part 3

Deadlift

9 Sets

1 rep every 30 seconds

Straight load should be in the 70% range or 50%+ bands

 

Part 4

 

Bulgarian Split Squat

3 sets

12/ leg

Rest 60 sec

Part 5

 

Barbell Hip Thrust

3 sets of 8 reps

Rest 60 sec

 

Part 6

 

4 Sets

20 per side banded side bends

40M farmers carry

Rest 60 sec

 

Part 7

 

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, if your legs are sore for example. 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

9 min every min on the min

3 bench press

First 3 min narrow grip. 2nd 3 min medium grip, 3rd 3 min wide grip 

Straight load should be in the 70% range or 50%+ bands

Part 3

Single Arm Dumbbell Row w a 3 sec negative

8 reps of 3 reps per arm

Rest 60 sec

Part 4

Dumbell Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

16 min

10 Push press

10 Step ups

10/ direction stir the put

Part 6

3 sets

Trap 21s

Rest 60 sec

Use kettlebell in each hand. Do 7 shrugs w them behind the leg, 7 with them on the side of the leg and 7 of them in front of the leg. All done standing.

Workout of the Day August 22, 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 the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. 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 tough single

No misses. Do this thing in 8 sets

Use a spotter and go in the cage or use the safety arms.

Part 3

Heels elevated Goblet squats (use band too if you want, or just a band)

3 sets of 20 reps

Rest 60 sec

Part 4

Good Mornings

5 sets of 5 reps

Rest 60 sec

Part 5

10 Min

7 Hanging Knee Raises

7 Kettlebell Swings (heavier)

7 Dumbbell Thrustrers

Part 6

100 Swiss ball 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.

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

 

Shoulder press

 

Build to a tough single

No misses, do this thing in around 8 sets

 

Part 3

 

Skull Crusher laying on floor, bands pulling up if you want

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

 

JM Press

100 Reps

Use an Empty bar, or with a broom stick

Part 6

Stir the pot

5-8 sets

10-15 circles per direction

Rest 60 sec

Part 7

4 sets

6 way delt raise, 20 reps

banded pull aparts, 20 reps

Rest 60 sec

Workout of the Day August 17, 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 Push ups
5-10 squats

5-10 back ext

 

Part 2

 

7 min

Every min on the min

Box Squat 3 reps

55% load + bands (or 75% straight weight)

 

Add load and do 2 more sets working up to a 85-90% effort (that is based on feels)

 

Part 3

 

Good Mornings

5 sets of 5 reps (add bands if you want)

Rest 60 sec

 

Part 4

 

Bulgarian Split squats

4 sets of 12 reps per leg

Rest 60 sec

 

Part 5

 

4 sets

 

10 Pull ups

15 sit ups

20 Step ups

25 hanging knee raises

Part 6

3 sets

1 min banded pull throughs

30 banded leg curls

Rest 60 sec

TB/ The Next Day

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

 

Bench Press

10 min

Every min on the min

1st 5 min- 5 bench w a medium grip

2nd 5 min- 5 bench w a wider grip

Load at 65%

 

Part 3

 

Chest Supported rows w dumbbells

4 sets of 8 reps

rest 60 sec

 

Part 4

 

Bent over underhand narrow grip rows w a barbell

4 sets of 8 reps (banded if you want)

 

Part 5

 

Cross body Hammer curls

3 sets of 12 reps

 

Part 6

 

3 sets

 

15-25 hollow rocks

15-25 tuck crunches

25 sec hollow hold

Workout of the Day August 14, 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

 

Deadlift off Pins with the bar just below the knee

Build to a tough single

 

Part 3

 

Bulgarian Spilt Squat

3 sets of 8 reps

Hold onto dumbbell if you are able 

Rest 60 sec

Part 4

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 5

3 Rounds

Row 30 cals

20 walking lunge steps (w dumbbells if you want)

100M farmers carry

Part 6

 

100 Swiss ball reverse hypers

 

 

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 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

 

Push Press

Build to a tough single

Try to do this in 8 sets. So plan accordingly

 

Part 3

 

Dumbbell Tricep rollback

3 sets of 10 reps

Rest 60 sec

 

Part 4

 

Alternating Dumbell Bench Press (hold the non moving arm at extension)

3 sets of 8 per arm

Rest 60 sec

 

Part 5

 

15 min

10 Renegade rows (push up then row on each arm)

20 V ups

0.12 mi run

Part 6

3 sets

20 H rolls

30 banded pull aparts

Rest 60 sec

Workout of the Day August 6, 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

Zercher Squat

Build to a tough Single

Use a yoga mat under the bar to ease pressure if needed

Part 3

Swiss Ball Hamstring Curl

4 set of max reps

Rest 60 sec

Part 4

Reverse Hyper on a swiss ball

4 sets of 20 reps

Rest 60 sec

Part 5

3 Rounds

10 Deadlifts (dumbbell, kettlebells, barbells, whatever you feel comfortable with)

20 Burpees

15 Pull ups

Into:

3 Rounds

20 V ups

10 Goblet or front squats

Part 6

Banded hip bridges w a 3 sec pause at the top

4 sets of 10 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.

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

Bench press starting of pins with the bar 2" off chest (use bands as well if you want)

Build to a tough single

Part 3

Floor press against bands

5 sets of 5 reps

Rest 60 sec

Part 4

JM Press

3 Sets of 8 reps

Rest 60 sec

Part 5

3-6 Rounds (pick your poison for how long you want to go)

Every 4 or 5 min (your choice)

20 cal air bike

5 Burpees

Only go through the 20 cals and  5 burpees once in the allotted time frame. Effort should be very high.

Part 6

4 sets

20 plate Raises

20 h rolls

20 banded face pulls

Rest 60 sec