Workout of the Day October 28, 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

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 55%+ approx 30% bad tension

Then 2 sets at 90% effort 

 

Part 3

 

Romanian Deadlift (RDL)

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

100 Seated Banded Hamstring Curls

 

Part 5

 

800M row or 1600M bike

60 single arm kettlebell push press, switch arms every 5 reps

60' per arm, single arm overhead kettlebell carry

 

Part 6

 

Back Extensions on the GHD

3 sets of 10-15 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 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

 

10 min

every min on the min

Bench press off pins, 2" above chest

40% bar weight + approx 30% band tension

1st 5 min- 5 reps with a medium grip

2nd 5 min- 5 reps w a wider grip

Part 3

Incline Barbell press

3 sets of 8 reps

Rest 60 sec

Part 4

3 sets

max pull ups w a 2 sec hang at the bottom

Rest 60 sec

Be active in the shoulders while hanging in the bottom.

Part 5

Bent over barbell rows

3 sets of 8 reps

Rest 60 sec

Part 6

 

Cross body alternating hammer curls

4 sets of 8 reps

Rest 60 sec

 

Part 7

 

100 Banded Face pulls 

+

Stir the pot if you want

Workout of the Day October 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 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Reverse Band Box Squat

Build to a tough single

 

Part 3

 

One Leg forward (Lunge Position) Good Morning

4 sets of 8 reps per leg

 Rest 60 sec

If you want you can set up with bands attached to the rig and bar, pulling forwards.

 

Part 4 

Reverse Hypers on a swiss Ball or Back Extensions on the GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

In 14 min

10 Rounds

10 Alternating Dumbbell Snatch

5 Pull ups

 

Then:

Cals on machine

If there's any time left, go on the bike or rower for the remaining time for as many cals as possible. The workout is to be stopped at 14 min regardless of where you are.

Part 6

4 sets

10-20 per direction

Stir the Pot

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 Starting off pins with the bar 2" above chest

Build to a tough single

 

Use the safety bars as the tool to keep th bar in the start position. All reps are to start at the bottom, not the top.

 

Part 3

 

Floor Press Against a Band

Build to a tough set of 8 reps

 

Part 4

 

Skull Crushers laying on floor using ez curl bar

3 sets of 10 reps

Rest 60 sec

 

Part 5

 

Satnding Banded Side bends (oblique)

4 sets of 20 reps per side

Rest 60 sec

 

Part 6

 

4 sets

 

30 Banded Push Downs

20 seated bent over DB Flys

30 Banded Face Pulls

Rest 60 sec

Workout of the Day October 20, 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 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 50%+ approx 30%^ bad tension

Then 2 sets at 90% effort

 

Part 3

 

7 min

Every min on the min

3 deadlifts

40% bar weight + 30% band tension

 

Part 4

 

Banded Kettlebell Swings

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

100 Swiss ball Hamstring Curls

 

Part 6

 

3 or 4 rounds

 

10 Pull ups

12 Burpees

14 Alternating step ups

16 hanging knee raises

 

 

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

 

10 min

Every min on the min

1st 5 min- 5 bench press medium grip

2nd 5 min- 5 bench press wide grip

Load at 70%

 

Part 3

 

Incline barbell press against bands

4 sets of 8 Reps

Rest 60 sec

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps per arm

Rest 60 sec

 

Part 5

 

Bent Over barbell row

4 sets of 8 reps

Rest 60 sec 

Part 6

Banded sit ups

4 sets of 10 reps

Hold band on one side, alternate sides each set

Workout of the Day October 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 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

 

Wide Stance Box Squat against Bands

Build to a tough single

Do this in around 8 sets

No misses

 

Part 3

 

Good Mornings

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

Hamstring Curl on swiss ball

3-4 sets of max reps

Rest 60 sec

 

Part 5

 

100 Jump ropes

20 Burpees

750M row or 1500M bike

75' Walking lunge holding 1 dumbbell in front

750M row or 1500M bike

20 Burpees

100 Jump ropes 

Part 6

3 sets

8 Plate overhead sit ups

Rest 60 sec

Anchor your feet

 

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

 

Z Press

Build to a tough single

No misses

 

Part 3

 

Dumbell floor press w a neutral grip

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Tate Press

3 sets of 12 reps

Rest 60 sec

Part 5

Banded side oblique push downs

70-100 per side

Part 6

4 sets

20 rear delt raises one arm at a time

Laying on your side and done non stop

 

 

Workout of the Day October 9, 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

 

3 Rounds

 

Run 0.5 mi or bike 2 km

50 Step ups holding onto 1 dumbbell

50 sit ups

Part 3

Banded Tall Kneeling Ms

3 sets of 10 reps

Rest 60 sec between

Workout of the Day October 4, 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

 

12 Min

Every min on the min

Perform 3 banded box squats

Load should be 50-55% bar weight plus the bands on top of that

 

Part 3

 

8 sets

Every :30 sec

1 banded deadlift

Load should be 50-55% bar weight plus the bands on top of that

 

Part 4

 

Bulgarian Split Squats

4 sets

8 reps per side

Rest 60 sec

Hold onto dumbbells if you are able

 

Part 5

 

4 sets

Banded March

1 min on 1 min off

Bear hug a med ball or sandbag

Part 6

50-30-20

Kettlebell Swings

Bike or Row cals

 

If you want you can also half the reps

Part 7

Stir the pot

Pick a rep schems

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

 

9 min

Every min on the min

3 Banded Bench Press

Load 55% + bands

1st 3 sets narrow grip

2nd 3 sets medium grip

3rd 3 sets wide grip

Part 3

 

Bent over barbell row band pulling forwards

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Bench

3 sets of 15 reps

Rest 60 sec

 

Part 5

 

10 min

10 Push press

15 Trap shrugs

20 sit ups

Part 6

4 sets

30 banded pull aparts

30 banded tricep push downs

Rest 60 sec