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