Workout of the Day August 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift off Pins against bands with the bar below the knee cap 

Build to a tough single

Do this in 8ish sets

Part 3

Take 60% of the above number

Do 1 sets of as many reps as you are able Of the deadlift off pins at the same height

*** if form breaks down in any way, STOP!

Part 4

Back Ext On GHD

3 sets of 8 reps

Rest 60 sec

Load these

Do a 1 sec pause in the bottom and a 1 sec pause at the top of the movement

Part 5

Reverse hypers on the GHD (vs band if able)

3 sets of 20-30 reps

Rest 60 sec

Part 6

Feet anchored sit up static hold at the half way point

3 sets

Go till a good burn, like 20-30 sec. If you load these hold a dumbbell high on the clavicle.

Part 7

90-130 lunges

Optional Conditioning

1 min- 2 min- 3 min- 4 min- 3 min- 2 min- 1 min

Run

Row

Bike

The clock doesn't stop or reset between movements, it keeps running

This is 48 min of work, if you want a shorter one go 1-2-3-2-1 (27 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Shoulder press vs bands

Build to a tough single

Use the lights bands

Make small jumps, these get hard quick, Try to do this in 8 ish sets.

Part 3

Close grip bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Tate press laying on the floor

3 sets of 8 reps

Rest 60 sec

Part 5

Dumbbell Pull over vs Bands

3 sets of 8 reps

Part 6

Double Kettlebell Front rack carry

4 sets of 50' there and 50' back

Rest 60 sec

Part 7

Banded tricep push downs

50 reps hands forwards

50 reps hands backwards

Optional Conditioning

21-15-9

Inverted rows

Dumbbell Push press

Row cals

Workout of the Day August 4, 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 front box squats against bands

Load 50% + 25% band tension

Part 3

7 sets

1 Deadlifts

Rest 60 sec

Load is 85% bar

Part 4

Reverse lunges (front foot on plate) holding dumbbells

3 sets of 10 reps

Rest 60 sec

Part 5

Goblet Squat or double dumbbell front squats

3 sets of 15 reps

Rest 60 sec

Part 6

Back Ext on the ghd (banded if able)

3 sets of 15-20 reps

Rest 60 sec

Part 7

4-5 sets

5 hollow rocks

5 v ups

15 sec hollow hold

Rest 60 sec

Part 8

6 sets

Sled walk 60' backwards holding straps

Rest 60 sec

Optional Conditioning:

4 sets

250m Row

20 Push ups

250m Row

20 Kettlebell Swings

Rest 2 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 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Swiss Bar bench against bands

Load is 55% bar + 25% band

Part 3

Weighted pull ups

3 sets of 4 reps

Rest 60 sec

Part 4

Wide grip bent over row

3 sets of 8 reps

Rest 60 sec

Part 5

Single arm dumbbell row bands pulling forwards

3 sets of 10 reps

Rest 60 sec

Part 6

Farmers carry

Both hands

5-7 min

Part 7

Banded Pull aparts hands up

100-200 reps

Optional conditioning:

25-20-15-10

Pull ups

50-40-30-20

Bike cals