Workout of the Day October 31, 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

12 min

Every min on the min

2 Front squat to a box against bands

Load 55%+ 25% band

Part 3

Deadlift bar at knees vs bands

9 sets of 2 reps

Load is 40% bar + 30% band

rest 30-60 sec between sets

Part 4

Reverse Lunges bar on back

3 sets of 8 reps

Rest 60 sec

Part 5

Hip Thrusts

3 sets of 10 reps

Rest 60 sec

Part 6

GHD face down side to sides

20-30 reps (10-15/ side)

Rest 60 sec

Part 7

Double Kettlebell Front Rack Carry

Go 50' there and back

Rest 60 sec

Part 8

100 Banded good mornings

Optional Conditioning

4 Rounds

15 Kettlebell swings

25 sit ups

500 M 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps

Rest 60

Load 78%

Part 3

Underhand Barbell Row

3 sets of 8 reps

Rest 60 sec

Part 4

Chest Supported Incline Dumbbell Rows

3 sets of 10 reps

Rest 60 sec

Part 5

Preacher curls on an incline bench

3 sets of 12 reps

Rest 60 sec

Part 6

Russian Twists

Accumulate 100 reps holding a plate

Part 7

100 Seated banded Rows

Optional Conditioning

4 Sets

7 Plyo Push ups

10 Bent over rows with 2 dumbbells

14 cal air bike

Rest 2 min

Workout of the Day October 28, 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

Wide Stance (Sumo) deadlift, bar at knees

Build to a tough single

If you are totally not comfortable with the sumo stance, go to a regular narrow stance.

Part 3

Good mornings off pins with bar at the bottom (Anderson Good mornings)

3 sets of 8 reps

Rest 60 sec

Part 4

Bulgarian Split Squat

3 sets of 8 per leg

Rest 60 sec

Part 5

Back Extensions on the GHD

4 sets of 15 reps (load if able)

rest 60 sec

Part 6

Stir the pot

12-15 circles per direction

Rest 60 sec

Part 7

100 banded hamstring curls sitting on a bench

Optional Conditioning

40 min alternating EMOM

1st min- 10-12 cal row

2nd min- 12 v ups

3rd min- 10-12 cal bike

4th min- 5 db snatch right/ 5 db snatch left

Work should be under 35 sec in any given min. As there is a lot here, I would suggest only doing this piece.

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

Pin press with bar 2" off chest with a wide grip with swiss bar

Build to a tough single

Part 3

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Skull Crushers

3 sets of 8 reps

rest 60 sec

Part 5

Max effort push ups

3 sets

rest 60 sec

Part 6

Banded standing side bends

4 sets of 20 per side

Part 7

Seated rear delt raise

3 sets of 30 reps

rest 60 sec

Optional Conditioning

3 sets

Row 30 cal

20 Burpees

15 bent over dumbbell rows (1 db per hand)

Rest 2 min

Workout of the Day October 23, 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

12 min

Every min on the min

2 Front squat to a box against bands

Load 50%+ 25% band

Part 3

Deadlift bar at knees vs bands

9 sets of 1-2 reps

rest 30 sec between sets

Part 4

Good mornings

3 sets of 8 reps

rest 60 sec

Part 5

Banded KBS to eye height

3 sets of 20 reps

Rest 60 sec

Part 6

Stir the pot

4 sets of 12-15 per direction

Rest 60 sec

Part 7

110-150 walking lunge steps

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

Bench Press

5 sets of 5 reps

Rest 60

Load 75%

Part 3

Skull Crushers

3 sets of 8 reps

Rest 60 sec

Part 4

Meadows row

3 sets of 8 reps

Rest 60 sec

Part 5

Towel Pull ups (in rings or pull up bar)

3 sets of max reps

Rest 60 sec

Part 6

Hammer curls

4 sets of 12 reps

Rest 60 sec

Part 7

Banded standing side bends

4 sets of 20 reps per side

Rest 60 sec

Part 8

100 Banded straight arm push downs (focus on lats)