Workout of the Day December 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

Back Squat

Build to a tough single

Do this in 8 ash sets

Part 3

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 4

Wall Supported Single leg RDL (like last week)

3 sets of 10 reps per side

Rest 60 sec

Part 5

Back ext on GHD holding a plate to chest

3 sets of 12-15 reps

Rest 60 sec

Part 6

4 sets

10 v ups

10 sec hollow hold

10 tuck crunch

Rest 60 sec

Optional Conditioning:

12 Days of Christmas

12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 500m

Use dumbells or barbells. Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song. Start at the bottom of the list Nd work your way to the top.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio. This is a long workout (35-50 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

Incline bench vs light bands

Build to a tough single

Part 3

Skull Crushers with barbell

3 sets of 8 reps

Rest 60 sec

Part 4

Tate press on bench

3 sets of 8 reps

Rest 60 sec

Part 5

Seated rear delt raise

3 sets of 10 reps

Rest 60 sec

Part 6

Standing banded side bends

4 sets of 20 reps per side

Rest 60s ec

Part 7

100 empty barbell bench press