Workout of the Day November 29, 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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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

7 min

Every min on the min

3 Box Squat w bar on back

Use 60% bar weight + band (approx 30%)

Part 3

9 min

Every min on the min

3 Deadlifts

Load 70% bar weight

Raise the load off the floor onto plates or lift off of pins if you are unsure about the deadlift. Or use kettlebells

Part 4

4 sets

8 RDL

Right into

Max set of hamstring curls on a swiss ball

Rest 60 sec

Part 5

4 sets

Max effort L sit

10-20 Back Ext on GHD

Rest 60 sec

Watch the video below. The progression is the bent knee one. It  starts around the 2 min mark. Put your hands on 2 benches and go between them.

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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 Push press

Load is 70%

Part 3

Incline Dumbell Bench Pres

4 Sets of 8 reps

Rest 60 sec

Part 4

Bent Over Barbell Row

4 sets of 8 reps

Rest 60 sec

Part 5

1 arm dumbbell Row

4 sets of 8 reps

Part 6

Hammer Curls

4 sets of 8 reps

Part 7

Feet Anchored Banded Sit ups

4 sets of 10 reps

Rest 60 sec

Workout of the Day November 26, 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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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

Front Squat to a box

Build to a tough Single

Part 3

Goblet squats with the heels elevated on a 25# plate (toes will be on the ground)

4 sets of 10 reps

Rest 60 sec

Use a band as well if  you want

Part 4

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30

Rest 60 sec

Part 6

3 sets

1 min banded march

20-30 banded pull throughs

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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

Close Grip Bench Press

Build to a tough single

Part 3

Skull Crushers

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Rollbacks

4 sets of 8 reps

Rest 60 sec

Part 5

5 sets

Max Effort bench press (pick a load, do not go over bodyweight, aim for 6-10 reps)

Max effort Pull ups

Rest as needed

Part 6

100 Banded Standing side bends

Number is the total for both sides

Part 7

3 sets

20 rear delt raises

20 banded face pulls

Rest 60 sec

Workout of the Day November 21, 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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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

7 min

Every Min on the Min

3 Box Squat with bar on back

Load 55% bar weight + bands (approx 30%)

Then

2 sets of 3 at 90% effort

Part 3

Wide Grip RDL

3 sets of 8 reps

Rest 60 sec

Part 4

4 sets

1 min banded march holding a med ball to the chest with both arms

Rest 1 min

Part 5

Row 800m or Bike 1600M

40 Dumbbell Push Press

20 Walking lunge steps holding onto dumbbells

Part 6

4 sets

10-15 Back Ext on GHD

15-20 Tuck Crunches

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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

5 Bench Press off Pins w bar 2" off chest

1st 5 min- 5 reps with Medium Grip

2nd 5 min- 5 reps with a wide grip

Use 40% bar weight and 30% band tension, or 65-70% straight weight.

Part 3

Dumbbell Bench

3 sets of 8 reps

Rest 60 sec

Part 4

Pull ups

3-4 sets of max reps

Rest 60 sec

Part 5

Dumbbell Supinated Row

3 sets of 12 reps

Rest 60 sec

Part 6

Cross Body Alternating Hammer Bicep Curls

3 sets of 8 reps/ side

Rest 60 sec

Part 7

4 sets

12 Hip raises (banded if you want)

Rest 60 sec

If not using a band, do these on the floor

Workout of the Day November 18, 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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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

Banded Box Squat w the bar on the back

Build to a Tough Single

Part 3

Box Squat into a seated good morning into a stand up

3 sets of 8 Reps

Rest 60 sec

Part 4

Hamstring Curls on a med ball

4 set of max reps

Rest 60 sec 

Part 5

Back Extensions on GHD

3-4 sets of 10-15 reps

Rest 60 sec

Part 6

Hangning Knee Ups with a dumbbell between your feet

3-4 sets of 10 reps

Part 7

3-4 sets

1 min banded march

60 sec rest

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 an ab mat on your chest

Build to a tough single

Use bands if you want (red or orange)

When laying down, put an ab mat on your chest. This will raise the contact point of the press, working the upper part of the lift.

Part 3

Close grip floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline dumbbell JM press

3 sets of 8 reps

Rest 60 sec

Part 5

3-4 sets

With dumbbells

5 skull crushers

5 Tate presses

5 skull crushers

5 Tate presses

Rest 60 sec

Each set is to be done unbroken. Push the heads of the dumbbell together as it goes up and down.

Part 6

100 Standing side bends with a barbell on your back

Workout of the Day November 13, 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

 

7 min

every min on the min perform

3  Banded Box Squat w Bar on back

50% bar weight + 30% band

Then

2 sets of 3 reps at 90% effort

 

This is 9 total sets

 

Part 3

Banded Kettlebell swings to eye height

4 sets of 15-20 reps

Rest 60 sec

Part 4

100 Prone Banded Hamstring Curls

Part 5

5 Rounds

4 Towel Pull ups

6 Ring Rows or pull ups

8 Burpees

10 Hanging knee raise or v ups

14 Step ups alternating each rep

Part 6

3 sets

Stir the pot

10-20 circles 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

5 sets of 5 reps medium grip

5 sets of 5 wide grip

Try to do this with 60-90 sec of rest between sets

Load in the 70% range

 

Part 3

 

Incline Barbell Press

4 sets of 8 reps

Rest 60 sec

 

Use dumbbells if you want.

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps

Rest 60 sec

 

Part 5

 

Hammer Curls, alternating

4 sets of 10 reps per side

Rest 60 sec

Part 6

Banded sit ups

4 sets of 10

Rest 60 sec

Part 7

H Rolls

4 sets of 20 reps

Workout of the Day November 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 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Banded Box Front Squat

 

Build to a tough single

 

Part 3

 

Deadlift off pins/ safety arms with the bar above the knees

3 sets of 8 reps

Rest 60 sec

 

If not sure about this, skip it.

 

Part 4

 

Banded body weight or  back squat or goblet squat (any option but w bands)

3 sets of 10 reps

 

Part 5

5 rounds (15 min time cap)

6 dumbbell deadlift

6 burpees

5 dumbbell hang power cleans

5 ring rows

4 dumbbell thrusters

4 pull ups

 

If you don't finish in the 15 min, just stop where you are at.

Part 6

 

3 Sets

10-15 GHD Back Extensions

8-10 per direction GHD Ab Circles ( in the demo video the athlete uses a barbell, No Not Do This! Use a broomstick)

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

 

Push Press

 

Build to a tough single

 

Part 3

 

Bench Press

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

JM Press w a barbell

3 sets of 8 reps

Rest 60 sec

 

Part 5

 

120 Banded Tricep Push downs

 

Part 4

 

Side Bends Holding onto a dumbbell

4 sets of 12 per side

Rest 60 sec

 

Part 5

 

Rear Delt raise

4 sets of 20 reps

Rest 30-60 sec

 

 

Workout of the Day November 5, 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

 

10 min (5 sets)

Every 2 min on the min

5 back squats

Load around 70-75%

 

Part 3

 

3 sets

25' death march

Rest 60 sec

 

Part 4

 

21-15-9

Cals bike or row

Goblet or double dumbell front squats

 

Rest 3 min

 

15-12-9

Cal bike or row

16 Walking lunges holding a kettlebell in front between sets of bike or row

 

Part 5

 

4 sets

 

15 standing banded abs 

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

 

12 min

Every min on the min

 

1st min: 4 Push press (use between 75-80%)

2nd min: 7-15 pull ups

3rd min: Rest

Part 3

15 min

50 jump ropes

15 hanging knee raises or v ups

50-100' double overhead kettlebell carry

Part 4

4 sets

Static Back Extension Hold on GHD and doing 10 dumbell rows

Rest 60 sec

Part 5

Single arm banded press (use a light band)

100 reps per arm