Workout of the Day July 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

9 min

Every min on the min

3 front squats against bands

Load 60% + 25% band tension

Part 3

7 sets

3 Deadlifts

Rest 30-60 sec

Load is 80% bar

Part 4

Single Leg RDL holding a dumbbell in one hand

3 sets of 10 reps per leg

Rest 60 sec

Part 5

Back Extensions on the GHD (loaded if able)

4 sets of 15 reps

Rest 60 sec

Part 6

4 sets

:45 sec plank

Rest :15

:45 sec right side plank

Rest :15

:45 sec left side plank

Rest 1:15

Part 7

Sled drag/ Power walk

4-6 sets of 60M

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. 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 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 Swiss Bar bench against bands

Lad is 55% bar + 25% band

Part 3

Face down on incline bench dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 4

Wide Grip inverted rows

4 sets of 8 reps

Rest 60 sec

Part 5

Trap 7s

4 sets

7 trap shrugs kettlebells behind

7 trap shrugs kettlebells to side

7 trap shrugs kettlebells in front

Rest 60 sec

Part 6

7 min single arm farmers carry

Switch hands every :30

Part 7

3-4 sets

30 banded pull aparts

20 bande bicep curls

Rest 60 sec

Workout of the Day July 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

9 min

Every min on the min

3 front squats against bands

Load 55% + 25% band tension

Part 3

7 sets

3 Deadlifts

Rest 30-60 sec

Load is 75% bar

Part 4

Hip Thrust

3 sets of 8 reps

Rest 60 sec

Part 5

Hamstring Curl on a swiss ball

3 sets of max reps (min work is 15 reps)

Rest 60 sec

Part 6

4-6 sets

50-60m Forward sled drag

50-60m Backwards sled drag

Rest 60 sec

Part 7

Stir the pot

4 sets of 12-15 per direction

Rest 60 sec

Part 8

100-200 banded glute bridges

Optional Conditioning

20 min

Row- 100m, 200m, 300m...

Air squat- 10, 20, 30...

Farmers carry 50' there and 50' back- 1, 2, 3...

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 Swiss Bar bench against bands

Lad is 50% bar + 25% band

Part 3

Wide grip bent over row

3 sets of 8 reps

Rest 60 sec

Part 4

Face down on incline chest supported dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 5

4 Sets

Max set bench press (70-100% of bodyweight)

Max set of pull-ups or incline row

Rest as needed

Part 6

Banded sit ups

4 sets of 10 reps

Rest 60 sec

Part 7

4 sets

30 seated Bent over rear delt raise

20 Banded bicep curls

Rest 60 sec

Workout of the Day July 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

Anderson Back Squat against bands

Build to a tough single

Start with the bar off the pins or the safeties.

Part 3

Good Morning with the band pulling forwards and down

3 sets of 8 reps

Rest 60 sec

Just attach the bands to the bottom of the rack.

Part 4

Bulgarian Split Squat

3 sets of 10 reps

Rest 60 sec

Hold onto dumbbells if you are able

Part 5

GHD back extensions

3 sets of 15

Rest 60 sec

Hold a load if able

Part 6

Standing Banded Abs

4 sets of 20 reps

Rest 60 sec

Part 7

2 Rounds

50 banded good mornings

50 prone banded hamstring curls

Optional Conditioning

3 Rounds

50 cal row

40 Walking Lunge steps

30 push ups

20 sit ups

10 sandbag over the shoulder

Time cap of 40 min

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

Swiss Bar Bench vs bands using a wide grip

Build to a tough single

Part 3

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Tate press

3 sets of 10 reps

Rest 60 sec

Part 5

Banded Tricep push down

3 sets

30 sec down and 30 sec up

Rest 60 sec

Part 6

Banded oblique push down

4 sets of 20 reps

Rest 60 sec

Part 7

3 sets

20 H rolls

30 banded overhead tricep extensions

Rest 60 sec

Optional Conditioning

5 rounds

10 cal bike

10 pull ups

10 Dumbbell Snatch

Rest 2 min

Workout of the Day July 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

9 min

Every min on the min

3 front squats against bands

Load 50% + 25% band tension

Part 3

7 sets

2 Deadlifts

Rest 30 sec

Load is 75% bar

Part 4

Single leg RDL holding a kettlebell

3 sets of 12 reps per leg

Rest 60 sec

Part 5

GHD Back extensions

4 sets of 15-20

Load these if able

Rest 60 sec

Part 6

100-150 walking lunge steps

Part 7

60-100 Pike ups on the rower

Part 8

100-200 banded hip bridges

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 Wide grip bench press

Load 40% bar + 30% band

Part 3

Incline barbell press against bands

3 sets of 8 reps

Rest 60 sec

Part 4

1 arm dumbbell row with band pulling forwards

4 sets of 8 reps

Rest 60 sec

Part 5

Inverted row with a wide grip

4 sets of 8 reps

Rest 60 sec

Part 6

100 hammer curls

Part 7

Weighted sit ups

4 sets of 8 reps

Rest 60 sec

Part 8

100 banded pull aparts

Workout of the Day July 8, 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

Deadlift from above knees off pins

Build to a tough Single

Do this in 8ish sets

Part 3

Anderson Good Mornings (sub regular good mornings)

3 sets of 8 reps

Rest 60 sec

Part 4

Front foot on 45# plate holding dumbbells reverse lunges

3 sets of 10 reps

Rest 60 sec

Do all 10 on one side, then do the other

Part 5

6 sets

60m sled power walk

Rest 60-90sec

Part 6

GHD Paddles using a broom stick

4 sets of 8-12 per direction

Resty 60 sec

Part 7

2 sets

50 banded good mornings

50 banded hamstring curls laying face down

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

Dumbbell rollback laying on floor

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Tricep kickback

3 sets of 10 reps

Rest 60 sec

Part 5

Bradford press

3 sets of 20 reps

Rest 60 sec

Part 6

Standing Banded oblique side bends

4 sets of 20 reps per side

Rest 60 sec

Part 7

100 banded tricep push downs, palms up

100 banded pull aparts

Workout of the Day July 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

I was unable to put a workout up last shift because we had an internet outage at home. Todays will be a steady state cardio piece.

Part 2

60 min

Every min on the min

Alternating movements

Odds: 10-15 cal bike

Evens: 10-15 cal row

The work should take no longer than 40 sec and it should feel repeatable but not a cake walk. Feel free to use the Concept2 bike if at 89 station. And yes this is 30 sets on each machine (60 total).