Workout of the Day July 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

Sled Pull 800m

dip belt around waist

45-75# on the sled

Walking forwards

Part 3

Safety Squat Bar Box Squat vs bands

12 sets of 3 reps

Load is 50% bar + 25% band (reds or blues)

Rest 60 sec

Part 4

Deadlift vs bands

12 sets of 2 reps

40% bar + 25% band

Rest 30-60 sec

Part 5

Dual db bulgarian split squats

3 sets of 6-8

2 sets of 15-20

Rest 60 sec

Part 6

3 sets of 40-50 lying banded leg curl

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.

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

Swiss bar floor press with wide grip

9 sets of 5 reps

Load should be challenging but achievable

Part 3

5 sets

10 barbell overhead press

Rest 60 sec

Part 4

4 sets

15-20 Standing tricep ext with 1 dumbbell

30-40 chest supported 45 degrees db lateral raise

Rest 60 sec

Part 5

3 sets

50 banded face pulls

50 banded tricep push downs

Rest 60 sec

Workout of the Day July 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.

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

400M Farmers Carry

Part 3

Safety Squat bar back squat

5 sets of 5 reps @ 70-80%

1 set of 3 at an 8-9/10 effort

Part 4

Deadlift off safeties with bar below knee caps

2 sets of max reps at 50%

Part 5

Back Ext on GHD

3 sets of 20-30 reps

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.

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

Bench Press with a pause at the chest

5 sets of 5 reps at 70-80%

Part 3

10 degree incline bench with dumbbells

4 sets of 5-9 reps

Rest 60 sec

Part 4

Barbell Skull crushers

3 sets of 6-10

1 set of 15-20

Part 5

Chest supported dual dumbbell row

3 sets of 6-8 reps

1 set of 15-20 reps

Part 6

Single arm seated banded row

2 sets of 20-30

Part 7

Banded face pull static hold

1 set of 60 sec

Workout of the Day July 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.

Strength Cycle week 10

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift

Build to a tough 1 rep off 25# plates (approx 2")

Do this in 6-8 sets

No misses, leave some gas in the tank

Part 3

Chest Supported dumbbell row

3 sets of 5-10 reps

Part 4

Back ext on the GHD

3 sets of 20-30 reps

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.

Strength Cycle week 10

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor Press

Build to a tough single in 6-8 sets

Heavy, no misses

Leave some gas in the tank, shouldn't need a spotter

Part 3

Dumbbell Bench Press

2 sets of 5-10 reps

Part 4

Banded Tricep Push down

4 sets of 40 reps

Part 5

Single arm bent over row

3 sets of 10-12 reps

Workout of the Day July 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.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat

8 sets of 2 reps @70-80%

1 set of 1 rep at 80-90%

Rest 90 sec

Part 3

Deadlift vs bands

10 sets of 1 rep @ 55-65%

Rest 30-60 sec

Part 4

Heel raised Single DB bulgarian Split squat

3 sets of 10-15 reps

db in the hand of the non working leg

Rest 60 sec

Part 5

Swiss ball hamstring Curls

3 sets of 12-18 reps

Rest 60 sec

Part 6

10 sets

Sled pull 20M W 40-50% of back squat on sled

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.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench

9 sets of 3 reps @ 60-70%

1 set of 3 reps @ 70-80%

Rest 60 sec

Part 3

4 sets

4-10 reps 70 degree incline db shoulder press

30-40 banded pull aparts

Part 4

Dips

2 sets of 10-15

Part 5

25-30 Standing single dumbbell overhead tricep extension

Workout of the Day July 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.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift

Build to a tough set of 3 reps

Do this in 6-8 sets

Part 3

Pause RDL

Build to a tough set of 6-10

Do this in 2-4 sets

The pause is: 2 sec at low thigh, 2 sec at bottom, 2 sec at low thigh

Part 4

Step ups holding dumbbells

1 set of 5-9

1 set of 12-15

Take 2-4 sets in each rep range to make sure you have a tough stress. Do all reps on one leg then the other.

Part 5

GHD back ext hold

1 set of 15-30 sec

1 set of 45-60 sec

Hug a plate to your chest and push your sternum forward

Part 6

Standing banded abs

4 sets of 20-30 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.

Strength Cycle week 9

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

Build to a tough set of 3 reps

Do this in 6-8 sets

Then:

1 set of 12-15

Part 3

Dips

1 set of 5-9

1 set of 9-12

Load these with dumbbells or plates and a dip belt. Or use bands

Part 4

JM press

2 sets of 6-8

1 set of 12-15

Part 5

30 degree chest supported dual Dumbbell row

1 set of 5-9

Do this in 2-4 sets

1 set of 12-15

Part 6

Stir the pot

4 sets of 12-15/ direction