Workout of the Day May 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

Front squat against bands to a box

Build to a tough single

Do this 8 ash sets

Part 3

Romainan Deadlift (RDL)

3 sets of 15 reps

Rest 60 sec

Part 4

Reverse hyper on the GHD (against a light band if able)

3 sets of 20 reps

rest 60 sec

Part 5

GHD face up side to sides

3 sets 20

Rest 60 sec

Part 6

Banded march holding a med ball at upper chest

4 sets of 1 min

Rest 60 sec

Optional Conditioning:

3-5 rounds

100 Jump Ropes

30 lunges holding a load if able

30 sit ups

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

Close Grip Bench Press

Build to a tough single

Do this in 8 ash sets

Part 3

Skull Crushers

4 sets of 8 reps

Rest 60 sec

Part 4

Dips

4 sets of 8 reps

Rest 60 sec

Part 5

100 Band overhead tricep extensions

Part 6

Stir the pot

4-6 sets

12-15 circles per direction

Rest 60 sec

Part 7

200 banded pull aparts

Optional Conditioning:

5 Rounds

15 Push ups

15 Push press with dumbbells

15 cal  row

Workout of the Day May 24, 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

9 Min

Every min on the min

3 box squats

Load is 55% + 30% band

Part 3

9 Min

Every min on the min

3 Deadlifts off pins with bar at knee height

Load is 70%

Part 4

Banded Kettlebell Swings to eye height

3 sets of 20 reps

Rest 60 sec

Part 5

Hip Bridge

4 sets of 8 reps

Rest 60 sec

Make these heavy

Part 6

4 sets

20 Russian Twists

10 V ups

Rest 60 sec

Part 7

100 Seated hamstring curls

100 banded good mornings

Optional Conditioning

1km Row

100 Wall balls

1 km row

100 burpees

1 km row

100 air squats

1km row

100 jump ropes

This is a very long workout, if you choose to do this, only do this. Feel free to change the numbers and distances to fit your capacity.

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

9 min

Every min on the min

3 bench press

load is 40% bar + 30% band

1st 3 sets- narrow grip

2nd 3 sets- medium grip

3rd 3 sets- wide grip

Part 3

Dumbbell bench press

4 sets of 8 reps

Rest 60 sec

Part 4

3 sets

Max effort pull ups

Rest 60 sec

Part 5

Wide Grip bent over Barbell Row

4 sets of 8 reps

Rest 60 sec

Part 6

Dumbbell Cross Body alternating hammer curls w a 5 sec negative

4 sets of 8 reps

Rest 60 sec

Part 7

Dumbbell overhead sit ups

5 sets of 10 reps

Rest 60 sec

Part 8

4 sets

20 incline face down rear delt raises

20 shoulder presses

Rest 60 sec

Optional Conditioning

50 cal air bike

50 push ups

40 cal air bike

40 push ups

30 cal air bike

30 push ups

20 cal air bike

20 push ups

10 cal air bike

10 Push ups

Workout of the Day May 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

Front Squat to a Box

Build to a Tough single

Do this in 8 ash sets

Part 3

Back Ext on GHD with a 3 sec pause at the top

5 sets of 5 reps

Rest 60 sec

Load these up if you are able. Put a bar on your back, hold a plate or hold onto some dumbbells

Part 4

Banded Kettlebell Swings to eye height

4 sets of 15 reps

Rest 60 sec

Part 5

1 Leg reverse hyper on the ghd

3 sets of 20 per leg

No band or banded, whatever works

Part 6

Banded hip raises or V ups

4 sets of 20 reps

Rest 60 sec

Part 7

100 hamstring curls laying face down on the floor

100 Banded good mornings

 Optional Conditioning

20 min

20 reverse lunge wall balls

0.12 mi run or a 500m bike or 400m row

20 situps

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 against bands

Build to a tough single

Do in 8 ash sets

Part 3

Bench Press off pins against bands

4 sets of 8 reps

Rest 60 sec

Part 4

Tricep roll back on the floor

4 sets of 8 reps

Rest 60 sec

Part 5

100 Banded Push Downs

Part 6

Plank or face up hold on the ghd, or hollow rock hold

4 sets of max time

Rest 60 sec

Part 7

Laying on your side 1 arm dumbbell rear delt raise

6 sets of 20 reps

no rest between sides or sets

Optional Conditioning

3 sets

5 Devils Press

10 Pull ups

15 Burpees

20 Alternating Dumbbell Snatch

15 Burpees

10 Pull ups

5 Devils Press

Rest 2 min between sets

Workout of the Day May 16, 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

9 Min

Every min on the min

3 Front Squats

Load is 70%

Part 3

9 min

Every min on the min

3 deadlifts

Load is 70%

If newer to dead, consider pulling off pins with the bar at your knees. If uncomfortable with the heads, skip this part.

Part 4

Goblet squat with band around neck

3 sets of 12 reps

Rest 60 sec

Part 5

Swiss Ball Hamstring curls

3 sets of 10 reps with a 3 sec pause with the legs straight

Rest 60 sec

Part 6

4 sets

:30 sec plank against band

:30 sec superman

Rest 60 sec

Part 7

2 sets

50 Hip bridges

50 banded good mornings

Optional Conditioning

16 min

Row 500M

25 v ups

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

40% bar + 30% band

Part 3

Press on swiss ball w dumbbells

3 sets of max reps

Use 50% of what you would use for 8 reps

Part 4

Towel pulls ups

4 sets of max reps

rest 60 sec

Part 5

Narrow grip bent over underhand grip row

3 sets of 8 reps

Part 6

Dumbbell rows

3 sets of 12 reps

Rest 60 sec

Part 7

Hammer Curl

3 sets of 12 reps

Rest 60 sec

Part 8

Stir the Pot

4 sets of 10-15 reps per direction

Rest 60 sec

Part 9

4-6 sets

20 Laying on floor on side, rear delt raise

No rest between sides or sets

Optional Conditioning

4 sets

9 renegade rows

12 cal bike

15 push ups

Rest 2 min

workout of the Day May 12, 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

Back Squat to a box against bands

Build to a tough single

Part 3

Romanian Deadlift (against band if able)

3 sets of 12 reps

Rest 60 sec

Part 4

Face down on ghd, hold body straight and then go side to side

3 sets of 20 reps

Rest 60 sec

Like the video below, but move side to side while at that level. If you can't do that do a 30 sec hold.

Part 5

Banded Kettlebell Swings to eye height

3 sets of 20 reps

Rest 60 sec

Part 6

Planks (band pulling down if able)

4 sets of 30 sec

Rest 60 sec

Part 7

100 Hip Bridges

Optional Conditioning

55 Kettlebell swings

55 wallballs

55 cal row

55 L sit press

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 Against Bands

Build to a tough single (band is approx 25%)

Part 3

Neutral Grip Dumbbell Press

3 sets of 12 reps

Rest 60 sec

Part 4

Skull Crushers on the Floor

3 sets of 12 reps

Part 5

70-100 Barbell incline JM press

Part 6

Banded sit ups with feet anchored

4 sets of 8 reps

Rest 60 sec

Part 7

4 sets

20 chest on incline, neutral grip dumbbell rows

20 banded face pulls

Optional Conditioning

8 rounds

5 pull ups

10 alternating dumbbell snatch