Workout of the Day April 30, 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

7 min

Every min on the min

3 box squats bar on back

60% bar weight + 25% band

Part 3

9 min

Every min on the min

3 Deadlifts

Load is 70%

Part 4

Romanian Deadlift

3 sets of 12 reps

Rest 60 sec

Part 5

Hamstring Curl on Swiss Ball

3 sets of max reps

Rest 60 sec

Part 6

4 sets

20 Russian Twists

10 v ups

Rest 60 sec

Part 7

100 Goblet Squats

Optional Conditioning:

50-40-30-20-10

Cals on a machine

Rest is 1:1

As long as it takes to perform the cals, that is how long you rest.

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

10 min

Every min on the min

5 bench press

Load is 40% bar + 30% band

1st 5 sets medium grip

2nd 5 sets wide grip

Part 3

Incline Bench with dumbbells

3 sets of 10 reps

Rest 60 sec

Part 4

Pull ups (weighted if able)

5 sets of 5 reps

Rest 60 sec

Can add loads to a ring row or an inverted row

Part 5

Chest supported Dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 6

Seated bent over rear delt raise

3 sets of 10 reps

Rest 60 sec

Part 7

Hammer Curl

3 sets of 10 reps

Rest 60 sec

Part 8

Stir the pot

10-15 reps per direction

Rest 60 sec

Part 9

100 banded face pulls

Optional Conditioning

6 sets

20 Step ups

15 push ups

20 sit ups

Workout of the Day April 27, 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

Box squat to a box against bands with bar on back

Build to a tough single

Do this in around 8 sets

Use safety bars

Part 3

Anderson Good mornings

5 sets of 5 reps

Rest 60 sec

Part 4

Reverse hypers on the ghd

3 sets of 20 reps

Rest 60 sec

Part 5

Sit ups against bands, feet anchored

4 sets of 8 reps

Rest 60 sec

Part 6

60-100 Back ext in the ghd

Optional Conditioning

10 min

7 Hangning knee raises

7 dumbbell hang power clean and push press

7 dumbbell thrusters

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

Floor Press Max

Do in 8ish sets

Part 3

Skull crushers against band laying on the floor

3 sets of 8 reps

Rest 60 sec

Part 4

JM press

3 sets of 8

Part 5

JM press with an empty bar

60-100 reps

Part 6

Single arm banded tricep push downs

3 sets of 20 per arm

Rest 60 sec

Part 7

4 rounds

20 6 way delt raise

20 banded pull aparts palms up

Optional Conditioning

30 sit ups

15 pull ups

15 cal row

30 L sit press

30 sit ups

30 L sit press

15 cal row

15 pull ups

30 sit ups

Workout of the Day April 22, 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

7 min Every min on the min

3 Back Squat Against bands

Load is 55% +25% band

Then

2 sets of 3 at 90% effort

Part 3

Sumo (wide stance) deadlift against bands

Build to a tough single

Do this in 8 sets

You can elevate the par off pins if that is helpful

Part 4

Good morning against bands pulling from the bottom in front

5 sets of 5 reps

Rest 60 sec

Part 5

Front or goblet squats

4 sets of 12 reps

Rest 60 sec

Part 6

4 sets

20 russian twists

10 v ups

Rest 60 sec

Part 7

4 sets

1 min Banded pull throughs

30 seated banded leg curls

Rest 60 sec

Optional Conditioning:

4 Rounds

10 cal row

15 sit ups

20 step ups

25 hanging knee raises

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

Bench Press

5 sets of 5 w medium grip

5 sets of 5 w a wide grip

Rest 60 sec between sets

load is 65%

Part 3

Dumbbell flat bench press

4 sets of 8 reps

Rest 60 sec

Part 4

Pull ups or inverted rows

4 sets of max reps with a 2 sec hold in the bottom

Rest 60 sec

Don't do this if you are doing the conditioning.

Part 5

Bent over underhand narrow grip rows

4 Sets of 8 reps

Rest 60 sec

Part 6

Cross body alternating hammer curls

4 sets of 12 reps per side

Rest 60 sec

Part 7

3 sets

20 hollow rocks

20 tuck crunch

20 sec hollow hold

Rest 60 sec

Part 8

Laying on your side

one arm dumbbell rear laterals

4 sets of 20 per side

no rest between sides or sets

Optional Conditioning:

20 min

10 pull ups

15 push ups

20 cal bike

Workout of the Day April 19, 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

Build to a tough single

Do this in 8 ish sets

Part 3

Back Ext in GHD

4 sets of 8 reps with a 3 sec hold at the top

Rest 60 sec

Hold a weight if you are able

Part 4

4 sets

Max reps of hamstring curls on a swiss ball

rest 60 sec

Part 5

Single Leg reverse hyper on a ghd

3 sets of 20

Rest 60 sec

Use a band if you are able

Part 6

Stir the pot

4 sets of 10-15 per direction

Rest 60 sec

Part 7

Banded hip bridges

3 sets of 20 reps with a 3 sec hold at the top

Rest 60 sec

Optional Conditioning:

3 Rounds

10 Burpees

15 Kettlebell Swings

10 Pull ups

Rest 5 min

3 rounds

0.12mi run or bike 500m

20 v ups

10 goblet or front 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 against bands off pins with the bar 2" off the chest

Build to a tough single

Part 3

Bench Press with an ab mat on your chest

5 sets of 5 reps

Rest 60 sec

Part 4

Barbell JM Press

3 sets of 8 reps

Rest 60 sec

Part 5

100 Neutral Grip Dumbbell bench press

Part 6

Side plank raise with a dumbbell being held in your love handle

4 sets of 10 reps per side

rest 60 sec

Part 7

3 sets

20 plate raises

20 h rolls

20 banded face pulls

Rest 60 sec

Optional Conditioning:

6 rounds

Every 3 or 4 min perform:

20 cal airbike

5 burpees

Rest any remaining time in the 3 min. This should be under 90 sec of work.

Workout of the Day April 14, 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

7 min Every min on the min

3 Back Squat Against bands

Load is 50% +25% band

Then

2 sets of 3 at 90% effort

Part 3

9 min

Every min on the min

3 Reverse band deadlifts

Load is 80-85%

Part 4

Back Ext

4 sets of 8 reps

Rest 60 sec

Use weight

Part 5

4 sets

hip bridge 21s

7 reps bottom half

7 reps full range

7 reps top half

rest 60 sec

Part 6

4 sets

30-45 hollow rocks

rest 60 sec

Part 7

100 banded good mornings

Optional Conditioning

30-20-10

Air bike cals

v ups

Rest 5  min

15-10-5

Burpees

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

10 min

Every min on the min

5 Neutral Grip Dumbbell bench

Load around 45%

Part 3

Bench Press

4 sets of 8 reps

Rest 60 sec

Part 4

Inverted row

4 sets of 8 reps

Rest 60 sec

Put a plate on trunk if able

Part 5

Neutral Grip chest supported dumbbell row

4 sets of 8 reps

rest 60 sec

Part 6

Dumbbell Hammer curls

4 sets of 10 reps

rest 60 sec

Part 7

4 sets

30 russian twists

Rest 60 sec

Part 8

4 sets

30 h rolls

30 banded pull aparts

Optional Conditioning

21-15-9

Cal bike

Pull ups

Thrusters

Workout of the Day April 11, 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 against bands

Build to a tough single

Use 8ish sets

Part 3

Seated good mornings

4 sets of 8

Rest 60 sec

Part 4

Back Ext on GHD

4 sets of 12 reps

Hold a dumbbell if able

Rest 60 sec

Part 5

4 sets

20 banded reverse hypers on ghd

15 hamstring curls on swiss ball

rest 60 sec

Part 6

Banded sit ups

4 sets of 8 reps

Rest 60 sec

Part 7

3 sets

1 min banded march holding a med ball to the chest

Rest 60 sec

Optional Conditioning

3 sets 

5 l sit press

10 pull ups

15 front squats

20 kettlebell swings

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

Z press

Build to a tough single

Part 3

Bench press to a ab mat on your chest against bands

3 sets of 5 reps

rest 60 sec

Part 4

Incline JM press

4 sets of 8 reps

rest 60 sec

Part 5

100 chest supported tricep kick backs

Do Not Let the weight swing 

Part 6

Standing banded oblique twists

4 sets of 20 per side

rest 60 sec

Part 7

100 banded face pulls

75 banded pull aparts palms up

50 rest delt raise

Optional Conditioning

1 min battle ropes

50 Jump ropes

200M row

50 jump ropes

400m air bike

50 jump ropes

200M row

50 jump ropes

1 min battle ropes

Workout of the Day April 6, 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

7 min

every min on the min

3 Box Squat Against bands

60% bar weight + 30% band

Then:

2 sets of 3 at 90% effort

Part 3

Deadlift with the bar on the pins or safeties at knee height

Build to a tough single

Part 4

Split stance good mornings with bands pulling from the front

3 sets of 12 reps

Rest 60 sec

Part 5

Bulgarian Split Squats

4 sets of 12 reps

Rest 60 sec

Part 6

5-8 sets

:30 sec reverse plank

:30 sec plank

Rest 60 sec

Load these if able

Part 7

4 sets

1 min banded march

1 min banded pull throughs

1 min rest

Optional Conditioning:

10 min

7 pull ups

10 L sit press

10 v ups

10 step ups

20 russian twists (25 or 45 lb plate being held)

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

50% bar + 25% band

1st 3 sets: narrow grip

2nd 3 sets: medium grip

3rd 3 sets: Wide grip

Part 3

Dumbbell floor press

3 sets of 8 reps

Rest 60 sec

Part 4

10 min

Every min on the min

5 pullups (weighted if you are able)

Part 5

Wide grip bent over rows

3 sets of 8 reps

Rest 60 sec

Part 6

Kettlebell Hammer curls

4 sets of 10 reps

Rest 60 sec

Part 7

3 sets

15-20 hollow rocks

15-20 tuck crunch

12-20 sec hollow hold

Rest 60 sec

Part 8

100 rear delt raise

Optional Conditioning:

4 rounds

30 cal bike or row

25 wall balls

20 Push press

Workout of the Day April 3, 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

Reverse band Squat

Build to a tough single

Use 8 ish sets

Part 3

Good Morning with bands pulling from the front

3 sets of 15 reps

Rest 60 sec

Use a lighter band

Part 4

GHD Back Ext (holding weight if able)

3-4 sets of 10 reps with a 2 sec pause at the bottom

Rest 60 sec

Part 5

Reverse hyper on GHD

4 sets of 20 reps

Rest 60 sec

Banded if able

Part 6

Stir the Pot

4 sets of 10-15 per direction

Optional Conditioning

21 Thrusters

21 Sit ups

Then:

2 rounds

15 thrusters

15 sit ups

15 Dumbbell hang power clean and push press

Then:

3 rounds

9 Thrusters

9 sit ups

9 Dumbbell hang power clean and push press

9 Burpees

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 Against bands

Build to a tough single

Part 3

Skull Crushers (banded if able)

4 sets of 10 reps

Hold the last rep for max time

Rest 60 sec

Part 4

JM Press

4 sets of 10 reps

Rest 60 sec

Part 5

Dumbbell Tricep kick back

3 sets of 30 per side

Rest 60 sec

Part 6

Hanging oblique Crunches

4 sets of 15-20 per side

Rest 60 sec

Part 7

100 banded pull aparts

Optional Conditioning

3 rounds

Run 0.25 mi or 400m

21 Kettlebell Swings

12 pull ups