Workout of the Day Nov 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sumo Deadlift (wide stance)

Build to a tough single

Do in 8 ish sets

If it is hard to be in a good position for lifting this off the floor, raise the bar by putting the plates on the bar on plates stacked on the floor, or lift in the rack off of the pins or safeties.

Part 3

Good morning with safety squat bar, bands pulling forwards

3 sets of 8 reps

Rest 60 sec

Part 4

Alternating step ups holding dumbbells

3 sets of 8 per leg (16 total)

Rest 60 sec

Part 5

Spanish Squats holding a kettlebell or dumbbell goblet

3 sets of 10 reps

Rest 60 sec

Part 6

Stir the pot

12-16/ direction

Rest 60 sec

Part 7

Banded pull throughs

3 sets of 30 reps

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

Bench Press with a 3 sec pause 1" above chest

Build to a tough single

Then:

-20% for 2 sets of 3 reps

Part 3

Incline bench with dumbbells

3 sets of 8 reps

Rest 60 sec

Part 4

Rolling dumbbell tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

Skull crushers with swiss bar

3 sets of 8 reps

Rest 60 sec

Part 6

Holding a plate overhead with feet anchored sit ups

4 sets of 8 reps

Rest 60 sec

Part 7

3-4 sets

20 rear delt raise

30 banded tricep push downs

Workout of the Day November 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

12 sets

2 safety squat bar back squats to a box

50% bar + 25% band

Rest 30-60 sec between sets

Part 3

Deadlift

9 sets of 2 reps

77% bar weight

Rest 30-60 sec between sets

Part 4

Bulgarian Split squats

3 sets of 10 reps per leg holding a dumbbell

Rest 60 sec

Part 5

Hamstring Curls on a swiss ball

3 sets of max reps

Rest 60 sec

Part 6

Double kettlebell Front rack carry

4 sets of 50' there and 50' back

Rest 60 sec

Part 7

120-150 seated banded hamstring curls

Optional Conditioning:

Do this as a stand alone piece if you do it. It is a mental toughness one for sure

40 Min

Every min on the min 

Alternating movements

1st min- 10-12 cal row

2nd min- 12 sit ups or v ups

3rd min- 10-12 cal bike

4th min- 5 sandbag from ground to over the shoulder

Any of the work sets should take :27-:35 sec. No longer. At a 7-8/10 effort.

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

Floor press

5 sets of 5 reps

50% bar load + 25% band tension

Rest 60 sec between sets

Part 3

Chest supported dumbbell row in an incline bench

3 sets of 10 reps

Rest 60 sec

Part 4

Towel pull ups or towel ring rows

3 sets of 8 reps

Part 5

Reverse grip bicep curls with a curl bar

3 sets of 12 reps

Rest 60 sec

Part 6

4 sets

25-30 Russian Twists Holding a plate

Rest 60 sec

Part 7

3 sets 

20 seated bent over rear delt raises

Optional Conditioning

8 Sets

8 Plyo push ups to a 25 or 45# plate

8 Dumbbell Snatches

8 cal spring on air bike

Rest 1:1 (as long as it took you to complete the work, rest)

Workout of the Day November 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat w safety squat bar

Build to a tough single in 8 ish sets

Use the safeties on the squat rack set to an appropriate height

Part 3

Good morning w safety squat bar

3 sets of 8 reps

Rest 60 sec

Part 4

Alternating step ups holding a dumbbell in each hand

3 sets of 16 (8 per side)

Rest 60 sec

Part 5

Back Ext on GHD holding weight if able to chest

4 sets of 12-15

Rest 60 sec

Part 6

GHD sit up from parallel up

DO NOT REACH BACK

3 sets of 12 reps

Rest 60 sec

Part 7

100 Banded pull throughs

Optional Conditioning:

40 wallballs

30 cal row

20 pull ups

10 devils press

20 pull ups

30 cal row

40 wallballs

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

Push Press

Build to a tough single

Do this in around 8 sets

Part 3

Dumbbell Bench Press

4 sets of 8 reps

Rest 60 sec

Part 4

Tate press laying on a bench

4 sets of 8 reps

Rest 60 sec

Part 5

Standing banded side bends

4 sets of 20 reps per side

Rest 60 sec

Part 6

100 Shoulder press w an empty bar or lighter dumbbells

Optional Conditioning

4 Rounds

20 cal bike

15 push ups

20 Kettlebell Swings

Rest 2 min

Workout of the Day November 5, 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

Back Squat

Build to a tough single

Do this in 8 ish sets

Part 3

RDL

3 sets of 8 reps

Rest 60 sec

Part 4

Glute Bridge w barbell and band around knees

3 sets of 10 reps

Rest 60 sec

Part 5

Reverse Lunges

3 sets of 8 reps per leg (do all one side, then the other)

Rest 60 sec

Part 6

Isometric Hold, face up, on GHD

4 sets of :20-:30 sec

Rest 1-2 min

Part 7

100 Banded Good mornings

Optional Conditioning

3 sets

400M row

21 KBS

15 Goblet Squats

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 Pull ups

5-10 back ext

Part 2

Bench Press ( wider grip) vs Light bands

Build to a tough single

Part 3

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

Sphinx Push ups

3 sets max reps

Rest 60 sec

Part 6

Stir the pot

4 sets of 12-15 per direction

Rest 60 sec

Part 7

200 banded tricep push downs

Optional Conditioning

40 min 

every min on the min

Alternating movements

1st min- 10-12 cal row

2nd min- 6 dumbbell power cleans

3rd  min- :30 sec of battle ropes

4th min- 50 jump ropes