Workout of the Day, March 29 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

8 min

Every min on the min

3 Box Squat

55% bar weight + 25-30% band tension

Then:

2 sets of 3 at 90% effort

Part 3

9 min

Every min on the min

Deadlift with band pulling on hips

Load 40% bar + 30% band

Part 4

Hamstring curls on swiss ball

4 sets of max reps

Rest 60 sec

Part 5

5 sets

10 hollow rocks

10 v ups

Rest 60 sec

Part 6

4 sets

1 min banded march

1 min banded pull throughs

1 min rest

Optional Conditioning

21-15-9

Kettlebell Swings

L sit press

cal on the rower

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Floor Press

Load is 70%

Part 3

5 sets

2-3 rope pull ups dumbbell between knees

Drop dumbbell

6 rope pull ups

Rest 60 sec

Part 4

Wide Grip bent over row

4 sets of 12 reps

Rest 60 sec

Part 5

Chest Supported neutral grip rows with dumbbells

4 sets of 10 reps

Part 6

Hammer curls

4 sets of 8 reps

Rest 60 sec

Go all the way up till the head of the dumbbell hits the shoulder

Part 7

Half kneeling paloff press

4 sets of 12 reps per side

Part 8

3-4 sets

20 sub scap push ups

20 underhand rear delt raise face down on an incline

Rest 60 sec

Optional Conditioning:

48 Cal Bike

Then:

24 Thrusters

8 towel pull ups

20 Thrusters

6 Towel pull ups

14 Thrusters

4 towel pulls ups

10 Thrusters

2 Towel pull ups

Then:

48 cal bike

Workout of the Day March 26, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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

Do this in 8 sets

Part 3

Anderson Good Mornings

5 sets of 5 reps

Rest 60 sec

Do these off the safety bars

Part 4

Seated Good Mornings

4 sets of 12 reps

Rest 60 sec

Part 5

Banded reverse hypers on the GHD

4 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups with feet anchored

5 sets of 5 reps

Rest 60 sec

Part 7

100 Kettlebell Swings to eye height

Optional Conditioning:

4 rounds

Run 0.37 mi (600M) or bike 1200 m

25 Goblet squats

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press

Build to a tough single

Do this in 8ish sets

Part 3

Dumbbell Floor press against bands

3 sets of 8 reps

rest 60 sec

Part 4

Dumbbell JM Press

4 sets of 10 reps

Rest 60 sec

Part 5

Banded Tricep push down

set 1:

3 reps with

30 sec negative and 30 sec positive

will be 3 min of work

Rest 30 sec

Do 2 reps of the same

Rest 30 sec

do 1 rep

Part 6

GHD Paddles face up stick on back

4 sets of 8-12 per direction

Rest 60 sec

Part 7

Rear delt raise

4 sets of 25 reps

Rest 60 sec

Optional Conditioning:

!4 min

Start with a 0.37 mi run (sub a 600m row or 1200m bike)

Then with remaining time:

3-6-9-12...

Dumbbell Deadlift

Dumbbell Hang Power cleans

Dumbbell Push press

For this do 3 reps of all movements, then 6, then 9...

Keep increasing by 3 reps till the 12 min is up.

Only do the run to once when, when starting things off.

Workout of the Day March 21, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

6 min

Every min on the min

3 Box squats

60% bar weight + 25% band tension

Then:

3 sets to build to a challenging set of 3 reps

Part 3

6 min

Every min on the min

3 Deadlift

50% bar weight + 25% band tension

Part 4

GHD Back Extensions

3 sets of 10-15

Rest 60 sec

Hold the top of each rep for 3 sec pause

Hold a plate or a dumbbell if you are able

Part 5

Back Loaded reverse lunges

3 sets of 10 reps per leg

Rest 60 sec

Part 6

Feet anchored sit ups

Holding a plate behind your head

4 sets of 8 reps

Rest 60 sec

This should not hurt lower back

Part 7

100 Kettlebell swings

Optional Conditioning:

150 Jump ropes

100 cal row

100 Step ups

150 jump ropes

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Z press

5 sets of 5 reps

Load is 70-75%

Part 3

4 sets

Max reps pull ups

Rest 60-90 sec

Part 4

Wide grip bent over barbell rows

4 sets of 10 reps

Rest 60 sec

Part 5

Chest supported (flat, face down) Alternating dumbbell rows

4 sets of 12 reps

Rest 60 sec

Part 6

Rollback Tricep extensions

4 sets of 10 reps

Rest 60 sec

Part 7

Plank between 2 benches, 2 KB attached to a band and draped over your lower back

3 sets of 1 min hold

Rest 60 sec

Part 8

100 trap shrugs holding dumbbells or kettlebells

Optional Conditioning:

For 20 min

Every 4 min complete:

0.12 mi run

12 cal bike

10 burpees

Only do 1 round every 4 min. If it takes you 2:21 min to complete, rest the remaining time left.

Workout of the Day March 18, 2021

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse band Squat

Build to a challenging 1 rep

Do this in 8 sets

Part 3

Stiff leg deadlift

3 sets of 8 reps

Rest 60 sec

Do with a barbell, kettlebell or dumbbells

Part 4

GHD back extension holds going slightly side to side while keeping back flat

4 sets of 15-20 reps per side

Rest 60 sec

Hold a dumbbell to your chest if you want

Part 5

Banded Single leg reverse hypers on ghd

3 sets of 15 per side

Pause 2 sec at the top of each rep

Rest 60 sec between sets

Don't use bands if you can't do the hold. Just go with bodyweight.

Part 6

Build to a tough single weighted sit up

Keep the dumbbell under your chin

Anchor your feet

Then

3 sets of 8 at 80%

Rest 60 sec between

Part 7

100 Banded pull throughs

Optional Conditioning:

5 Sets

20 Cal row

Rest 2 min between sets

Then

6 min single arm farmers carry

Switch hands every 30 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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups (don't do if you are doing the conditioning part)
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

Build to a tough single

Do this in 8 sets

Then:

3 sets of 3 reps at 80% of days single

Part 3

Skull Crushers Laying on floor

3 sets of 10 reps

Rest 60 sec

Part 4

DB Tate Press

3 sets of 12 reps

Rest 60 sec

Part 5

Landmine T bar row

3 sets of 10 reps

Rest 60 sec

Part 6

3 sets

12 narrow grip banded lat pull downs

24 H rolls

Rest 60 sec

Part 7

Russian Twists w med ball

4 sets of 15 per side

Rest 60 sec

Part 8

100 Seated overhead tricep extensions

both hands on 1 dumbbell or use a band if not flexible

Optional Conditioning:

21-15-9

L sit press

Kettlebell swings

Rest 3 min

21-15-9

Push ups

Pull ups

Workout of the Day March 13, 2021

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 squats bar on back, putting an ab mat or foam on the bench

60% bar weight + 30% band

Part 3

7 sets

Every :30 sec- 1 min

2 Deadlift

Load at 75%

Part 4

Back Ext on GHD (weighted if able)

3 sets of 8 reps

rest 60 sec

Part 5

Loaded Step ups (do all on e leg then the other)

3 sets of 10 reps

Rest 60 sec

Part 6

Seated banded Leg curl

4 sets of 15 reps

Rest 60 sec

Part 7

Dumbbell side bends

3 sets of 20 reps per side

Rest 60 sec

Part 8

100 Banded good mornings

Optional Conditioning

20 min

10 cal bike

9 burpees

8 Dumbbell front squats holding 2 dumbbells

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press

50% bar + 25% band

5 sets of 5 reps

Rest 60 sec between

Part 3

Wide Grip Inverted rows

Accumulate 40 reps

Part 4

Neutral Grip Dumbbell floor press

Build to a tough set of 8 reps

Part 5

Skull Crushers

3 sets of 10 reps

rest 60 sec

Part 6

Feet anchored plate on chest sit ups

4 sets of 15 reps

Rest 60 sec

Part 7

Rear delt raise

4 sets of 20 reps

rest 60 sec

Optional Conditioning

This is a longer piece. This may be all you want to do potentially. There are 150 reps per movement.

50 cal bike

50 push ups

50 sit ups

50 jump ropes

40 cal bike

40 push ups

40 sit ups

40 jump ropes

30 cal bike

30 push ups

30 sit ups

30 jump ropes

20 cal bike

20 push ups

20 sit ups

20 jump ropes

10 cal bike

10 push ups

10 sit ups

10 jump ropes

Workout of the Day March 10, 2021

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat Good Mornings

Build to a tough set of 3 reps

Do this in 8ish sets

Sub in building to a tough set of 3 deadlift from a height of your choice.

Part 3

Loaded step ups

Build to a tough set of 8 reps per side (do all one side than the other)

Part 4

Banded Kettlebell Swings

4 sets of 15 reps

Rest 60 sec

Part 5

Banded reverse hypers on the GHD w a 3 sec hold at the top

3-4 sets of 10-15 reps

Rest 60 sec

Part 6

v ups

4 sets of 20 reps

Rest 60 sec

Part 7

100 Banded good mornings

Optional Conditioning:

20 min

30 walking lunge steps

20 cal row

100 sec farmers carry

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press off pins 1" off chest against bands

Build to a tough set of 2 reps

Then:

3 sets of 5 at 75% of that

Then:

1 set of max reps at 65% of heavy double

Part 3

Dumbbell Rollback extensions

4 sets of 10 reps

Rest 60 sec

Part 4

100 banded tricep pushdowns 

Part 5

Incline chest down dumbell rows w neutral grip

4 sets of 10 reps

Rest 60 sec

Part 6

3 sets

20 banded straight arm lat push downs

20 banded face pulls

Rest 60 sec

Part 7

Standing banded ab isometric hold

3-4 sets of 1 min hold

Rest 60 sec

Optional Conditioning:

4 sets

8 pull ups

16 push ups

24 cal bike

Rest 60 sec

Workout of the Day March 5, 2021

 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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 box squats bar on back, putting an ab mat or foam on the bench

55% bar weight + 30% band

Part 3

9 min

Every min on the min

3 deadlifts against bands

40-45% bar + 30% band tension

Part 4

Anderson Good Mornings (if you are more comfortable w regular good mornings, feel free to do those)

4 sets of 12 reps

Rest 60 sec

Use the safety bars as the bottom. Set to the right height. Could also sub in back ext on the GHD holding a plate.

Part 5

Swiss Ball Hamstring curls

4 sets of 8 reps

Keep the legs straight for a 4 sec count each rep

Rest 60 sec

Part 6

Side plank or oblique static holds in the GHD

4 rounds of:

2 sets per side of :30 sec

Rest 60 sec between rounds

Part 7

Hip Bridge

3 sets of 10 reps

10 sec hold per rep at the top.

Optional Conditioning:

3 Rounds

15 Kettlebell swings

30 Sit ups

30 cal row

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

45% bar weight + 25% band

5 sets of 5 reps

rest 60 sec between sets

Part 3

Pull ups

4 sets of 8

Rest 60 sec

If you want, add a weight between feet, or a band

Part 4

Wide Grip bent over rows

4 set of 8 reps

Rest 60 sec

Part 5

T bar row in the land mine

4 sets of 8 reps

Rest 60 sec

Part 6

4 Rounds

8 Dumbbell cross body hammer curls w a 5 sec negative

12 Incline rear delt raise

Rest 60 sec between rounds

Part 7

Standing banded ab crunches

4 sets of 20 reps

Hold the last rep as long as you can

Rest 60 sec

Part 8

100 seated banded low rows

Put a 45# plate up the rig uprights, this will allow your feet to push against something.

Optional Conditioning

5 rounds

20 cal bike

10 Dumbbell Hang Power Clean

10 Dumbbell Push press

Rest 1 min

Workout of the Day March 2, 2021

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat, bar on back against bands

Build to a tough single

Do this in around 8 sets

Part 3

Swiss ball hamstring curls, or hamstring curls on the rower

4 sets of max reps

Rest 60 sec

Part 4

Sweatt Shrugs

4 sets of 12 reps

Rest 60 sec

Use a barbell or dumbbells and VERY LIGHT WEIGHT

Part 5

Back ext on the GHD

4 sets of 15-20 reps

Rest 60 sec

Make sure the feet are pointed down through the reps

Part 6

plank hip bridge max weight

4 sets of :30 sec

Rest 60 sec

Part 7

Banded marches holding a med ball

4 sets of 1 min

Rest 60 sec

Optional Conditioning:

4 Rounds

Every 3 min complete:

2 rounds of:

10 Goblet Squats

10 box jumps or step ups

Only do 2 rounds of the movements every 3 min. If it takes you 2 min to complete, rest the remaining min. If you want, feel free to add 1 or 2 reps per round.

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.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse Band Bench Press

Build to a tough single

Then:

Take 25% off and do 3 more sets of 1 rep

Part 3

Curl Bar Skull Crushers

4 sets of 10 reps

Rest 60 sec

Part 4

Single Arm banded tricep push downs

4 sets of 12 per arm

Rest 60 sec

Part 5

Anconious Extentions

4 sets of 20 reps

Rest 60 sec

Part 6

GHD Face up paddles with a broomstick

4 sets of 10-20 per direction

Rest 60 sec

Sub side planks if you want

Part 7

100 banded overhead extensions

Optional Conditioning:

6 Rounds

6-10 Tower or rope pull ups

Run 0.12 mi or bike 500m

Rest 45 sec