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