Workout of the Day October 1, 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.

 

Lots to do, if moving purposefully it can be done quickly. But if time is tight take out part 3 and make the reps lees in part 5 and do like a 8-10 min time frame.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Front Squat Against Bands

Build to a Tough Single

 

Do this in around 8 sets. The first few sets should include multiple reps. Eg, set 1 5 reps, set 2 4, reps, set 3 3 or 2 reps then all singles for the remaining.

 

Part 3

 

Seated Good Mornings

3 sets of 8 reps

 

Rest 60 sec 

 

Part 4

 

Banded Stiff Leg Deadlift

4 sets of 10 reps

Rest 60 sec 

 

Stand on the bands. Feel free to use just bands and no bar or to use dumbbells.

 

Part 5

 

15-20 min

 

15 pull ups

15 Burpees

20 Cal Row

20 Alternating Step ups holding onto a load of some sort

 

Part 6

 

Standing banded side bends

 

3 sets of 15/ side

Rest 60 sec

 

Part 7

 

100 Banded pull Throughs

 

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

 

Floor Press against bands

Build to a tough single

 

Part 3

 

Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 4

Upright barbell row

3 sets of 12 reps

Rest 60 sec

Part 5

1-2-3-4-5-6-7-8-9-10

Renegade Rows

1 rep = Push Up, row left, row right

The number indicates an un broken set. Sets are to be unbroken. Rest as needed between sets to make sure this happens.

Part 6

Tempo Banded Tricep push downs

6 reps

10 sec push down and a 10 second return

Then into:

75 banded tricep push downs (no tempo)

Workout of the Day September 23, 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

 

Deadlift

 

Build to challenging single

Do this in approx 8 sets

 

If it hard for you to be in a good position for the deadlift, then elevate the bars staring position by putting it on plates stacked on the floor or pulling off the safety arms on the racks. This should get the bar ro near your knee to start the lift.

 

If uncomfortable with deads, or using a barbell for this, do this with dumbbells or kettlebells. But consider doing 4-5 reps for 5-6 sets with the dumbbells or kettlebells.

 

Part 3

 

Hip Thrust w Barbell

 

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Russian Step ups holding a kettlebell in goblet position

3 sets of 8 reps a side

Rest 60 sec

 

Do all reps on one leg before switching sides

 

Part 5

 

18 Min

 (6 sets)

Every min on the min

1st min- Row 150-200M

2nd min- 12-20 wall balls

3rd min- 4-6 sandbag over the shoulder

 

Rotate through the movements each min.

Part 6

4 sets

Stir the Pot

10-20 per direction

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 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 w bar elevated 6' off chest

Work to a tough single

 

For this press off the safety arms w the bar approx 6" above the chest

 

Part 2

 

Single arm bent over row (one knee on bench) w bands pulling the dumbell forward

 3 sets of 8 reps

Rest 60 sec

 

Part 3

 

Tate Press

 

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Banded Dumbbell floor press

 3 sets to a good burn

Use a modest load and try to get 15+ reps

Rest 60 sec

 

Part 5

 

Standing Pallof Press

4 sets of 15/ side

Rest 60 sec 

Part 6

3-4 sets

20 h rolls

30 Banded tricep push downs

 

Workout of the Day September 10, 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 Against Bands

12 min

Every min on the min

3 reps

Load should be 55% + band tension

Part 3

Deadlift

8 sets

1 rep ever :30 sec

Load in the 75% range

Part 4

3 sets

8 Russian Step ups per side holding onto a load (dumbbells or kettlebell)

Rest 60 sec

Part 5

3 sets

8 Romanian Deadlifts (RDL)

Rest 60 sec

Part 6

15 min

Row 200M or bike 500M

10 Burpees

40 Stir the Pots (10 L, 10 R, 10 L, 10 R)

 

Part 7

 

3 sets

1 min banded pull throughs

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 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 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press (against bands if you can)

9 min

Every min on the min

Perform 3 reps

1st 3 min- narrow grip

2nd 3 min- medium grip

3rd 3 min- wider grip

Part 3

 

3 sets

Alternating Dumbbell Bench Press

1 arm stays straight up while the other does a rep. Alternate sides

12 reps per side

Rest 60 sec

 

Part 4

 

4 sets

1 arm Dumbbell row

8 reps per side

Rest 60 sec

 

Part 5

 

3-4 rounds

 

21 cal bike

15 Pull ups

9 Dumbbell Hang Cleans

Rest 60 sec

Part 6

4 sets

100' front rack kettlebell carry

Workout of the Day September 7, 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 challenging single squatting against bands

Use a 3 sec count on the way down and a 3 sec pause in the bottom

 

Do this in 8 sets.

 

Part 3

 

Seated Good Mornings

3 sets of 10 reps

Rest 60 sec

 

Part 4

 

Swiss Ball Reverse Hypers

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

16 min

 

20 reverse lunge wall balls (or step ups holding onto 2 dumbbells)

Run 0.25 mi or bike 1000M or row 500M 

20 sit ups

Part 6

100 Banded good mornings

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 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 with a 3 sec pause 2" off the chest

Build to a tough single

Part 3

Banded Floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

100 Overhead Seated Banded Tate presses

Only use a light band

Part 6

4 sets

15/ side, side bends holding onto Dumbbells

Rest 60 sec

Part 7

3-4 sets

1 arm dumbbell rear delt raise 20 reps non stop

No rest between sides or sets

 

Part 8

100 banded pull aparts