Workout of the Day February 1, 2022

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

3 sets

1 min banded march

45' forward lunge

45' reverse lunge

Part 3

Box Squats vs bands

Build to a tough single

Part 4

Box Squats vs bands

Build to a tough set of 3-6 reps

Part 5

Reverse hypers on the ghd or swiss ball hamstring curls

2 sets of 50-75 reps

Part 6

4 sets

Sandbag Bear hug carry 50' there and back

15 v ups

Rest 60 sec

Optional Conditioning

80 cal row

60 Kettlebell swings

40 wall balls

20 cal bike

40 wall balls

60 kettlebell swings

80 cal 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

3 sets

20 banded seated high row (light)

20 banded seated mid row (light)

20 banded standing tricep straight arm pull down

40-60 banded pull aparts

Part 3

Unstable bar bench

Build to a tough set of 8-12

Set up like in the video, but use a regular bar. Consider a spotter and use the safety spotter arms. Make sure to have a solid set up and ensure shoulder blades a pulled down into your back pockets.

Part 4

Medium Grip unstable bar bench

2 sets of 12-15

Part 5

Dumbbell Rollbacks

2 sets of 6-10 reps

1 set of 17-22 reps

Rest 60 sec between sets

Part 6

Incline Chest supported dual dumbbell row

1 set of 3-6 reps

1 set of 8-12 reps

Build to the load and make sure they are tough

Part 7

Banded seated high row

2 sets of 20 reps

Part 8

Stir the pot both ways

4 sets to a good burn

Rest 60 sec

Optional Conditioning:

Bike

4 km

3 min easy

3 km

3 min easy

2 km

3 min easy

1 km

3 min easy

Build the intensity as the distance goes down. This will take 35-40 min likely.

Workout of the Day January 27, 2022

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 Squats

5 sets of 5 reps at 75-80%

Rest 90 sec

Part 3

Deadlift standing on 10# plate

10 sets of 2 at 45-55% + bands

Rest 30-60 sec

Part 4

Bulgarian Split Squat

3 sets of 8-12 per leg

Rest 60 sec

Part 5

Banded March

3 sets of 3-3:30

Rest 60 sec

Part 6

Hanging leg raises

4 sets of 5-10 reps

Rest 60 sec

Add load if needed

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 Vs bands

9 sets of 4 reps

50-60%+ bands

Rest 60 sec

Part 3

Dumbbell Bench w a 2 sec pause in the bottom

4 sets of 5-9 reps

Rest 60 sec

Part 4

Seated Dumbbell Shoulder press

1 sets of 20-30

Part 5

Bent over row w bands pulling forwards

3 sets of 15 reps

Rest 60 sec

Part 6

On incline chest supported front/ lateral raise

1 set of 40 each

Part 8

Feet anchored dumbbell overhead sit ups

4 sets of 8 reps

Rest 60 sec

Part 8

2 sets

20-25 banded face pulls

40-50 Banded lat press down

Workout the Day January 24, 2022

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

Anderson Front Squat

Build to a Challenging set of 2 reps

Then

Front Squat (regular)

2 sets of 5 -25% from the challenging 2 reps

Part 3

RDL

3 sets of 8 reps

Rest 60 sec

Part 4

Weighted back ext on GHD

3 sets of 8-10 reps

Rest 60 sec

Part 5

Death March

3 sets of 20-25'

Rest 60 sec

Part 6

Standing Banded Abs

4 sets of 20-25 reps

Rest 60 sec

Part 7

4 min banded march

Optional Conditioning:

5 sets

400m row

30 walking lunges

20 gluten bridge w dumbbell on pelvis

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 w swiss bar off pins w bar 2" off chest

Build to a tough set of 2

Part 3

Dumbbell Bench Press

Build to a tough set of 6-10 reps

Do in 3-5 sets

Rest 60 sec

Part 4

Tate press on incline

3 sets of 8 reps

Rest 60 sec

Part 5

Seated Dumbbell shoulder press

1 set of 30 reps

Rest 60 sec

Part 6

Standing landmine oblique twists

4 sets of 8-10/ direction

Rest 60 sec

Part 7

100 reverse grip tricep push downs

Optional Conditioning:

50-35-20

Bike cals (air bike or C2 bike)

Bench press

Workout of the Day January 19, 2022

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

6 sets of 3 reps @ 80-85%

Rest 90 sec

Part 3

Deadlift

12 sets of 1 rep @ 50-60%

Rest 30 sec

Part 4

Bulgarian Split Squat

3 sets of 10 reps/ leg

Rest 60 sec

Part 5

Banded march Holding a med ball to chest

2 sets of 3:30-4 min

Part 6

Hanging Leg Raise

4 sets of 5-10 reps

Add weight between feet if needed to increase difficulty

Part 7

Back Extensions on the GHD

100 reps

Optional Conditioning:

5-7 sets

20 cals standing (use C2 bike if able)

10 Thrusters

Rest 3 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

9 min every min on the min

3 Bench Press

55-65% bar + light band

Part 3

Bench Press with a 2 sec pause on chest

4 sets of 5-9 reps

Rest 60 sec

Part 4

Seated Dumbbell Shoulder press

1 set of 20-30 reps

Should be tough

Part 5

Banded palm up low row

3 sets of 15 reps

Rest 60 sec

Part 6

Chest supported on incline front and lateral raises

1 set of 30-40 each

Part 7

Banded face pull

2 sets of 30 reps

Rest 60 sec

Part 8

GHD face up  static hold

4 sets of 30-40 sec

Rest 60 sec

Part 9

Banded Tricep push down

50 reps (heavier band)

Optional Conditioning

15 min

10 cal bike

10 renegade rows

10 burpee deadlifts with same dumbbell

10 dumbbell thrusters with same dumbbells

Workout of the Day January 16, 2022

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 with bar 2" below knees

Work to a tough set of 2-4 reps

Part 3

Banded March

1 set of 3 min

Part 4

Banded Low row

3 sets of 15 reps

Rest 60 sec

Part 5

Walk 0.25 mi on treadmill hugging a med ball to chest

Or pace out 20M and do 10 there and backs

Part 6

4 sets

50' there and back double kettlebell front rack carry

10 vups

Part 7

Hamstring Bridge

3-5 sets of 20-30 sec

Rest 60 sec

Optional Conditioning:

10 Rounds

10 cal bike

5 dumbbell hang power cleans

5 front squats with same dumbbells

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

Swiss bar floor press

Build to a challenging 3 sets of 3 reps

Part 3

Dumbbell incline bench press

Build to a challenging set of 6-10 reps

Part 4

Skull Crushers with swiss bar

5 sets of 6-8 reps

Rest 60 sec

Part 5

Sit ups with Feet anchored and plate held overhead

4 sets of 8 reps

Rest 60 sec

Part 6

Banded Face Pulls

3 sets of 8-12

2 sets of 17-20

1 set of 24-27

Rest 60 sec

** adjust band selection as you progress. Heaviest with the lower reps, lighter with the higher reps.

Optional Conditioning Workout

5 sets

5 Devils press

7 L sit press

12 cal row

Rest 2 min

Workout of the Day January 11, 2022

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 Squat with safety bar

83-85% bar load

Part 3

Hex bar deadlift vs bands

40% bar + 30% band

10 sets of 2 reps

30-45 sec rest between sets

Part 4

Split squats with safety squat bar

3 sets of 10 reps per leg

Rest 60 sec

Part 5

Reverse Hypers on the GHD

3 sets of 25-30 reps

Rest 60 sec

Part 6

4 sets

50' there w left arm 50' back with right arm

10-15/ direction stir the pots

Rest 60 sec

Part 7

100-163 walking lunge steps

Optional Conditioning:

5 devils press

10 dumbbell deadlift

20 cal row

10 devils press

20 dumbbell deadlift

40 cal row

5 devils press

10 dumbbell deadlift

20 cal 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

9 min

Every min on the min

3 Incline bench press

1st 3 sets- narrow

2nd 3 sets- medium grip

3rd 3 sets- Wide grip

60% bar load + 25% band

Part 3

Reverse Grip Bent over rows

3 sets of 10 reps

Rest 60 sec

Part 4

Chest Supported on incline bench dumbbell row

3 sets of 10 reps

Rest 60 sec

Part 5

Bicep curl 21's

3 sets of 21 reps

1st 7 reps bottom half of movement

2nd 7 reps full range of movement

3rd 7 reps top half of movement

Rest 60 sec

Part 6

Isometric hold, face up, on the GHD

4 sets of :20-:30 sec

Rest 60 sec

Part 7

3 sets

20 seated bent over reverse flies

20 banded bicep curls

Optional Conditioning:

4 sets

10 pull ups

10 burpees

15 cal bike

Rest 2 min between sets

Then:

20 pull ups

20 burpees

30 cal bike

Workout of the Day January 8, 2022

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

Box Squat vs bands

Build to a tough single

Do this in about 8 sets

Then

2 sets of 3 -25%

Part 3

Safety Squat bar good mornings

3 sets of 8 reps

Rest 60 sec

Part 4

Back Ext on GHD with a 2 sec pause at the top

3 sets of 8-10 reps

Rest 60 sec

Hold a weight to your chest if able

Part 5

Banded March

1 set of 3 min

Part 6

4 sets

Kettlebell Front rack carry 50' there and back

10 v ups

Rest 60 sec

Optional Conditioning:

Bike

6 sets

2 km challenging pace

2 min easy

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

Narrow Grip Bench Press

Build to a tough single

Then:

2 sets of 3 -25%

Part 3

Dumbbell Rollback

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 5

Skull crushers

3 sets of 8-10 reps

Rest 60 sec

Part 6

Standing banded side bends

4 sets of 20 reps per side

Rest 60 sec

Part 7

140 Banded tricep push downs

** no less then 20-30 reps per set

Optional Conditioning

21-15-9

Cal air bike

Push ups

Workout of the Day January 3, 2022

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 Squat with safety bar

80% bar load

Part 3

Hex bar deadlift vs bands

40% bar + 30% band

9 sets of 2 reps

30-45 sec rest between sets

Part 4

Bulgarian Split Squats

3 sets of 12 per leg

Hold dumbbells if able

Rest 60 sec

Part 5

Front foot elevated reverse lunge holding dumbbells

3 sets of 10 per side

Rest 60 sec

Put the front foot on a 45# plate

Part 6

Kettlebell front rack carry

50' there and back

Rest 60 sec

Part 7

60-100 back ext on the GHD

* sub in banded good mornings if uncomfortable with the movement

Optional Conditioning:

100 cal row

80 sit ups

60 goblet squats

40 kettlebell swings

20m there and back walking lunges

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 Incline bench press

1st 3 sets- narrow

2nd 3 sets- medium grip

3rd 3 sets- Wide grip

55% bar load + 25% band

Part 3

Knee on bench single arm dumbbell row with band pulling forwards

3 sets of 10 per arm

Rest 60 sec

Part 4

Banded Pull ups

4 sets of max reps

Part 5

4 sets

Bicep 21s

7 reps bottom half of movement

7 reps whole range of movement

7 reps top half of movement

Part 6

Banded Side bends

4 sets of 20 per side

Rest 60 sec

Part 7

3-5 sets

20 seated rear delt raises

30 banded pull aparts

Rest 60 sec

Optional Conditioning:

Every 2:30

15 cal bike

15 push ups

15 ring rows

Complete 1 set of the above reps every 2:30 and rest any remaining time. Go until you are unable to complete the reps in the time frame.