Workout of the Day August 31, 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 5

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sandbag or med ball bear hug walk 800m

Part 3

Box Squat vs bands

9 sets of 3 at 55% + 20-25% band

1 set of 3 at 60-65% + 20-25% band

Rest 60 sec

Part 4

Deadlift (off plates if needed)

9 sets of 2 at 45% + 20-25% band

Rest 30-60 sec

Part 5

Single db bulgarian split squat

3 sets of 10-12

2 sets of 20-25

Rest 60 sec

DB held against the non working legs thigh w a neutral palm

Part 6

3 sets

18-24 Swiss ball hamstring curls

60 steps per leg straight leg banded reverse walk

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 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor Press vs bands

9 sets of 5 reps

Rest 60-90 sec

Part 3

Push ups

5 sets of max reps (get a good strain)

Rest 60 sec

Part 4

4 sets

15-20 dual db front raise

20-30 banded face pulls

Rest 60 sec

Part 5

3 sets

15-20 Banded Tricep Push down

30-40 45 degree chest supported banded front raise

Rest 60 sec

Workout of the Day August 28, 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 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sled pull per walk with belt around waist

400m

Part 3

Safety squat bar back squat with a 2 sec pause in the bottom

3 sets of 3 reps at 75-85%

1 set of 3 at 8-9/10

Part 4

Banded lateral step ups onto 45# plates

5 sets of 30 each side

Rest 60 sec

https://youtube.com/shorts/fKwwpzbsfQM?feature=share

Part 5

Back ext on GHD

3 sets of 25-30

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 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

3 sets of 3 @ 75-85%

1 set at 8-9/10 effort

Part 3

Incline barbell bench press

3 sets of 8-12

Rest 60 sec

Part 4

Skull Crusher with swiss bar

2 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest Supported Row at 45 degrees

2 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 6

Single arm db row

2 sets of 8-12

1 set of 15-20

Rest 60 sec

Part 7

250 banded pull aparts

Workout of the Day August 20, 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 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Dip belt around waist sled pull 400m

Part 3

Safety squat bar back squat

Build to a tough single

Do this in 8ish sets

Part 4

Static standing sandbag bearhug hold

2 sets of max time

rest 2-4 min between

Part 5

GHD Back Ext Static hold

8 sets of 25-30 sec

Rest 60 sec between rounds

Part 6

Back extensions on the GHD

70-75 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 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps @ 70-80%

1 set of 3 @ 8-9/10 effort

Part 3

Incline bench press

4 sets of 8-12

Rest 60 sec

Part 4

Skull Crushers with swiss bar

3 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest supported dual db row

3 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 6

Single arm db row

3 sets of 8-12/ side

1 set of 20-25

Rest 60 sec

Part 7

200 Banded pull aparts

Workout of the Day August 15, 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 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sled Pull 800m with 80#

Part 3

Safety squat bar back box squat

8 sets of 2 at 75-70%

Rest 60 sec

Part 4

Deadlift vs bands

8 sets of 2 at 45-50% + bands

Rest 30-60 sec

Part 5

4 sets

500 lying banded leg curls 

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 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press with swiss bar

9 sets of 5 reps

60-90 sec rest

Use widest grip

Part 3

4 sets

8-12 barbell shoulder press

Rest 60 sec

Part 4

3 sets

12 -15 Standing single db overhead tricep extensions

30-40 45 degree chest supported db lateral raises

Rest 60 sec

Part 5

5 sets

50 banded face pulls

50 banded tricep push downs

Workout of the Day August 12, 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 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry

100M there and back

Part 3

Pause Squat with a safety squat bar on the back

4 sets of 4 at 70-80%

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

Part 4

Standing still heavy sandbag static hold

3 sets of max time

Stand upright with clavicles to heels in a straight line. Bear hug as har as possible. Stay upright, NO LEANING BACK

Make a decent amount of rest between sets

Part 5

Back Ext on the GHD Static Hold

8 sets of :30 sec

Rest 60 sec

Part 6

Back ext on GHD x 50 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 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

For the heavy sets of accessory movements today, do a 50% set, a 75% set then start into you 100% sets.

Part 2

Bench press with a 3 sec pause with the bar above the chest (do not touch chest)

Build to a tough single

Part 3

10 degree incline db bench

2 sets of 4-6 reps

Rest 60 sec

Part 4

Barbell Skull Crushers

1 set of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest Supported dumbbell dual row

1 sets of 6-8

1 set of 15-20 reps

Part 6

Single arm db row

1 set of 6-10

1 set of 15-20

Part 7

150 banded face pulls

Workout of the Day August 7, 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 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sled pull 800m

put a total of 70# on the sled

Part 3

Safety squat bar on back box squat

10 sets of 2 reps at 60%

60 sec rest

Go vs a light band

Part 4

Deadlift vs bands

10 set of 2 at 45% + 25% band

Rest 30-60 sec

Part 5

Dual db bulgarian split squats

2 sets of 15-20 per leg

Rest 60 sec

Part 6

Laying face down banded hamstring curls

3 sets of 40-50 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 2

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

9 sets of 5 reps

Widest grip

Challenging but makable

Part 3

5 sets

10-15 strict shoulder press

20-30 banded face pulls

Rest 60 sec

Part 4

4 sets

15-20 Single dumbbell standing overhead tricep extension

30-40 45 degree chest supported db lateral raises

Rest 60 sec

Part 5

4 sets

50 banded face pulls

50 banded tricep press downs 

Rest 60 sec

Workout of the Day August 4, 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 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry 400m

Part 3

Back Squat with Safety Squat Bar

Build to a tough single

Do this in 8ish sets

Use safety arms

Part 4

Deadlift off pins with bar just below knees

2 sets of max reps with 50% Deadlift load

Part 5

Back Ext on GHD

4 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 2

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 2 sec pause at the chest

3 sets of 3 at 70-80%

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

Part 3

10 degree incline db bench press

3 sets of 5-9 reps

Rest 60 sec

Part 4

Skull Crushers

2 sets of 6-10 reps

1 set of 15-20 reps

Rest 60 sec

Part 5

Bent over barbell row

2 sets of 6-8 reps

1 set of 25-35 reps

Rest 60 sec

Part 6

Single arm db row

2 sets of 8-12 reps

1 set of 25-35 reps

Rest 60 sec

Part 7

Banded face pull static hold

60 sec