Workout of the Day April 30, 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.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Good mornings off the safeties

1 set of 3-6

1 set of 9-12

For this set the safeties up so the bar is at the bottom position of the good morning. Set up tight and execute the stand portion of the movement. Take like 4-6 sets to build for the set of 3-6 and do the 9-12 in 1-2 sets.

Part 3

Bulgarian split squats holding dumbbells

2 sets of 6-8

Build to a challenging load for the rep number

Part 4

Stir the pot

4 sets of 12-16 per direction

Rest 60 sec

Part 5

Reverse hyper on the GHD

3 sets of 25-40 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

30-45 banded face pulls

Part 2

Unstable bar bench press

1 set of 8 -12

Use plates, kettlebells or dumbbells strapped to the barbell.

*** USE A SPOTTER***

Part 3

Unstable bar bench press

1 set 12-15

Rest 20 sec

Go till fail

Rest 20 sec

Go till fail

The rep number will decrease after the short rest period.

*** USE A SPOTTER***

Part 4

Banded tricep press down

1 set of 6-8

1 set of 14-18

Rest 60 sec

Add multiple bands and build to the heavy set in 203 sets

Part 5

4 sets

Heavy farmers carry 50' there and back

Rest 60 sec

Workout of the Day April 25, 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 Pull ups

Part 2

Ascending Giant Set

1 min banded march

30 walking lunge steps

30 banded hamstring curls laying prone.

30 heel elevated air squats

30 back ext on the GHD

Recover to 60-80% between "rounds"

How this works is like the song 12 days of Christmas. 

Do the 1 min of banded march. 

Recover. 

Do the 30 walking lunges + the 1 min banded march. 

Recover.

Do the 30 banded hamstring curls laying prone + 30 walking lunges + the 1 min banded march.

Recover.

Continue this pattern through all the movements.

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

40 min 

Alternating movements every min on the min

1st- :30-35 sec row (12-15 cals)

2nd- :50 sec farmers carry

3rd- 10-15 dumbbell push press

4th- 20-30 russian twists

Workout of the Day April 22, 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

Build to a tough single back Squat

Do this over 8 sets

start with a set of 5 then a set of 3 then singles.

Part 3

Build to a tough single Bench Press

Do this over 8 sets

start with a set of 5 then a set of 3 then singles.

Part 4

Build to a tough single deadlift

Do this over 8 sets

start with a set of 5 then a set of 3 then singles.

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

Concept 2 bike

2 Sets

Bike 4000m at 75 rpm

Bike 2000m at 80 rpm

Bike 1000m at 85 rpm

Bike 1000m at 90 rpm

4 min Slow recover pedal between sets

Workout of the Day April 9, 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 2 reps

75-85%

Rest 60 sec

Part 3

Dual KB of Dumbbell RDL

4 set sof 5-10 reps

Rest 60 sec

Part 4

Single Leg barbell Glute Bridge

1 set of 5-10 reps

2 sets of 15-20 reps

Rest 60 sec

Part 5

3 sets

5-10 DB goblet squats

15-20 swiss ball hamstring curls

30-45 sec wall sit

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

Straight bar bench press vs light bands

9 sets of 3 reps @ 65-75%

Rest 60 sec

Part 3

seated 70 degree dumbbell shoulder press

40-30-20-(5-10)

Rest 60 sec

Part 4

Lying on floor dumbbell rollbacks

30-20-(2x5-10)

Part 5

Ascending Giant set

10-15 dumbbell lateral raises

10-15 plate raises

40-50 banded face pulls

40-50 banded tricep press down

Do the Lateral raises. rest. Do the plate raises + lateral raises. Rest. Do the face pulls + plate raises + lateral raises. Rest..... continue like this though the last movement.

Workout of the Day April 6, 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

Safety Squat Bar back squat vs light bands

Build to a tough set of 3-6 reps

Part 3

Step ups holding dumbbells

Build to a tough set of:

1 set of 5-9

1 set of 12-17

Do all work on one leg, then switch to the other

Part 4

Swiss Ball Hamstring curls

2 sets of max reps

Part 5

Inverted rows

5 sets of 15-17

Part 6

GHD Paddling Face up

4 sets of 8-12 per direction

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 tough set of 3 reps

Use 1 grip in from the widest

Part 3

Dips

1 set of 5-9

1 sets of 12-17

Load these is able. Use bands to lighten yourself if you are unable to do the number of reps.

Rest 60 sec

Part 4

Standing Dual Dumbbell Rows

Build to a tough set of 5-9 reps

Rest 60 sec

Part 5

Lever row

Build to a tough set of 5-9 reps

Build to a tough set of 12-17 reps

Rest 60 sec