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