Workout of the Day June 25, 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 75%

Part 3

9 Min

Every min on the min

3 deadlifts against bands

50% bar + 25% band

Part 4

Step ups

4 sets of 8 reps per leg

Rest 60 sec

Do all 8 reps on 1 leg, then do the other

Part 5

GHD Back Extension hold

4 sets of :30 

Rest 60 sec

Add a load being held at chest if able

Part 6

GHD Paddle

4 sets of 8-12 per direction

Rest 60 sec

Part 7

100 banded hamstring curls laying face down on floor

Optional Conditioning

21 cal bike

21 kettlebell swings

210' Farmers carry

210' lunge

15 cal bike

15 kettlebell swings

150' Farmers carry

150' lunge

9 cal bike

9 kettlebell swings

90' Farmers carry

90' lunge

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

5 sets of 5 reps

75% bar weight

Rest 60-90 sec between sets

Part 3

Bent over row with a narrow grip

4 sets of 8 reps

Rest 60 sec

Part 4

Single arm bent over row

3 sets of 10 reps

Rest 60 sec

Part 5

Hammer curls

4 sets of 12 reps

Rest 60 sec

Part 6

Stir the pot

4 sets of 12-15 reps per direction

Rest 60 sec

Part 7

4 sets

30 banded push downs

30 seated rear delt raises

Rest 60 sec

Workout of the Day June 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

Front Squat against band

Build to a tough single

Part 3

Good Morning Box Squat

3 sets of 8 reps

Rest 60 sec

Part 4

Hamstring Curls on a swiss ball

3 sets of max reps

Rest 60 sec

Part 5

Reverse Hyper on the GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups

4 sets of 10 reps

Rest 60 sec

Part 7

Banded X walk

10 steps forward

10 steps backwards

10 lateral steps to the right

10 lateral steps to the left

Optional Conditioning

30 Front Squats (or Goblet)

8 Km on air bike or c2 bike

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

Floor Press with the Swiss bar

4 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell skull crushers laying on bench

4 sets of 8 reps

Part 5

Incline Tate press

4 sets of 12 reps

Part 6

Banded side oblique push downs

100 reps per side

Part 7

4-6 sets

20 rear delt raise laying on your side

no rest between sides or sets. This is non stop.

Optional Conditioning

4 rounds

0.25 mi run or 800m bike

12 pull ups

21 kettlebell swings

Workout of the Day June 17, 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 Back Squat to a box

55% bar + 30% band

Part 3

9 Min

Every min on the min

3 deadlifts

40% bar + 30% band

Feel free to do the deadlifts off pins at knee height as well.

Part 4

Bulgarian Split Squats

3 sets of 12 per leg

Rest 60 sec

Part 5

Back Ext on GHD

4 sets of 15-20 (hod a dumbbell at chest if able)

Rest 60 sec

Part 6

Pike ups on a rower

75-100 reps

These should not hurt your lower back if done correctly. Brace extra hard in the extended position.

Part 7

Banded hip bridges

150-200 reps

Optional Conditioning

500m row

20 step ups

Rest 1 min

500m row

10 L sit press

Rest 1 min

500m row

20 push ups

Rest 1 min

500m row

20 pull ups

Rest 1 min

Row 500m

20 dips

Rest 1 min

row 500m

20 ring rows

Rest 1 min

row 500m 

20 inverted row

Rest 1 min

row 500m

100' front rack carry w kettlebells

Rest 1 min

row 500m

20 burpees

Rest 1 min

row 500m

20 vups

The above is long, consider only doing this. Do 1000m bike as a sub for the row.

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 floor press

40% bar + 30% band

1st 3 sets narrow grip

2nd 3 sets medium grip

3rd 3 sets wide grip

Part 3

Incline Barbell press (against a light band if able)

4 sets of 8 reps

Rest 60 sec

Part 4

Pull ups

4 sets of max reps

Rest 60 sec

Part 5

one arm DB row

4 sets of 8 reps

Rest 60 sec

Part 6

Inverted wide grip row

4 sets of 8 reps

Rest 60 sec

Part 7

100 Dumbbell hammer curls

Part 8

Plate held overhead sit ups (feet anchored)

4 sets of 8 reps

Rest 60 sec

Part 9

100 banded pull aparts

Optional Conditioning:

21-15-9

Deadlifts 

Wall balls

Then:

Run 0.37 mi

Workout of the Day June 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

Back Squat with reverse bands (red or orange)

Build to a tough single

Do this in 8 ash sets

Part 3

Swiss Ball hamstring curls

100 reps

Part 4

Back Ext on the GHD (loaded if able with a plate held at chest)

3 sets of 20 reps

Rest 60 sec

Part 5

Reverse hypers on GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups with arms overhead at the top

4 sets of 12 reps

Rest 60 sec

Part 7

100-200 banded hip bridges

Optional Conditioning:

30 min

Min 1-2: 10 Burpees + 10 Dumbbell hang clean and pus press

Min 2-4: 10-15 rope pull ups

Min 4-6: 25 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

Build to a tough single

Part 3

Bench Press off pins with the bar 2" off chest

3-4 sets of 8 reps

Rest 60 sec

Part 4

Dips

4 sets of max reps

Rest 60 sec

Part 5

Anconious Extensions

3-4 sets of 20 reps per arm

Rest 60 sec

Part 6

Front Rack Farmers carry

4 sets of :30-1:00 with 60 sec rest between sets

Rest 60 sec

Part 7

Face down on incline underhand grip rear delt raise

4 sets of 20 reps

Rest 60 sec

Optional Conditioning:

9 Rounds

7 L sit press

8 Burpees

Workout of the Day June 9, 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 back Squats against bands to a box

50% bar + 30% band tension

Part 3

9 min

Every min on the min

3 deadlifts against bands (from knees off pins or from the floor)

40% bar + 30% band tension

Part 4

Banded kettlebell swings to eye hight

4 sets of 15 reps

Rest 60 sec

Part 5

Seated good mornings with bands pulling from the front (attach to a low point on the rig and walk back)

3 sets of 15-20 reps

Rest 60 sec

Part 6

Dumbbell Oblique crunches

3-4 sets of 20 reps per side

Rest 60 sec

Part 7

Banded lateral x walk

4-6 sets

20 steps per direction

Rest 60 sec

Optional Conditioning

5 Rounds

10 cal air bike

10 L sit press

Rest 3 min between rounds

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 push press

Load is 70%

Part 3

Incline Dumbbell Bench press

4 sets of 8 reps

Rest 60 sec

Part 4

1-2-3-4-5-6-7-8-9-10

Pull ups

Rest as needed between sets

Part 5

Wide grip bent over row with bands pulling from the front

4 sets of 8 reps

Rest 60 sec

Part 6

Bent over narrow underhand grip rows

4 sets of 8 reps

Rest 60 sec

Part 7

Cross body hammer curl

4 sets of 12 reps

Rest 60 sec

Part 8

Stir the pot

12-15 circles per direction

Rest 60 sec

Part 9

100 rear delt raises

Optional conditioning

18 min

3 towel pull ups

3 push press

5 front squats (use your push press load)

7 burpees

9 sit ups

Workout of the Day June 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

Front Squat

Build to a challenging single

Do this in 8ish sets

Part 3

Anderson Good mornings (do regular if you aren't comfortable setting up the andersons)

3 sets of 8 reps

Rest 60 sec

Part 4

4 sets

10 Straight arm banded push downs

Max Swiss ball hamstring curl

Rest 60 sec

Part 5

Reverse Hyper on GHD (banded if you want)

4 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups

4 sets of 8 reps

Rest 60 sec

Part 7

6 sets

1 min banded march med ball held at belly

Rest 60 sec

Optional Conditioning

50 cal bike

50 lunges holding a dumbbell at chest

50 v ups

50 wall balls

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

Push Press

Build to a tough single

Part 3

Close grip bench press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline JM press

4 sets of 12 reps

Rest 60 sec

Part 5

100 Push ups

Part 6

Weighted sit up with a 3 sec pause at 45 degrees

4 sets of 5 reps

Part 7

150 banded face pulls

Optional Conditioning:

6 rounds

500m row

20 hanging knee raises

Rest 60 sec between rounds