Workout of the Day November 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.

Strength Cycle week 4

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sandbag Bearhug carry 600-800m

Part 3

Back squat to a box

11 sets of 4 reps at 50%+ light band

1 set of 4 @ 55% + band

60 sec rest

Part 4

Deadlift

11 Sets of 3 reps @ 40%+ bands

Rest 60 sec

Part 5

Front foot heel elevated Bulgarian Split squat w dumbbell in non working leg hand

3 sets of 10-12 reps

2 sets of 20-25 reps

Rest 60 sec

Hold 1 dumbbell in non working leg hand with the hand neutral w palm facing the leg.

Part 6

3 sets

20 DB gluten bridge

Rest 60 sec

Rest 60 sec

Part 7

Farmers carry 400m

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.

Strength Cycle week 4

Part 1

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

Rest 60-90 sec

vs bands if you want

Part 3

5 sets

Push ups off a barbell at hip'ish height to a good burn 

Rest 60 sec

Sets should be in the 20-30 range

Part 4

3 sets

15-20 banded lat pull downs

10-15 face down incline db tricep extensions

Rest 60 sec

Part 5

4 sets

15-20 Chest supported dual db row w elbows coming up to the side (90degrees to body)

15-20 db lateral raises

Rest 60 sec

Part 6

2 sets

20-25 banded face pulls

40050 banded tricep push downs

Rest 60 sec

Workout of the Day November 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.

Strength Cycle week 4

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers carry

400m

Pace out a track and do it.

Part 3

Safety Squat Bar BOX Squat

Build to a tough single

Use the safeties in the squat rack

Part 4

RDL (banded if able)

4 sets of 6-10 reps

Rest 60 sec

Part 5

Back ext on GHD

1 set of 50

Load by holding a plate to chest it able. Likely a 10 or 25#

Part 6

Standing banded abs

4 sets of 20-25

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.

Strength Cycle week 4

Part 1

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 at 70-80%

1 set of 3 at 8-9/10 effort

Part 3

Seated 70 degree db shoulder press

4 sets of 8-12 reps

Rest 60 sec

Part 4

Chest supported dual db row

Build to a tough set of 6-8 (3-5 sets)

Then

1 set of 15-20

Rest 60 sec

Part 5

Seated bent over rear delt raise

3 sets of 8-12

1 set of 20-25

Part 6

Single arm banded face pull

100/ arm

Do all on one arm before doing the other side.

Workout of the Day November 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.

Strength Cycle week 3

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Treadmill Push 8 min

Part 3

Safety Squat Bar back squat

8 sets of 2 reps at 65%+ light band

90 sec rest

Part 4

Deadlift

8 Sets of 2 reps @ 45-50%+ bands

Rest 60 sec

Part 5

Bulgarian Split squat w dumbbell in each hand

3 sets of 6-8 reps

2 sets of 15-20 reps

Rest 60 sec

Part 6

Standing banded abs

4 sets of 15-20 reps

Rest 60 sec

Part 7

Seated banded leg curls

4 sets of 40-50

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.

Strength Cycle week 3

Add lbs to any movement that you've topped out in reps in the rep range.

Part 1

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

Rest 60-90 sec

vs bands if you want

Part 3

5 sets

10-15 bench press

15-20 chest supported rows w db

20-25 banded face pulls

Rest 60 sec

Part 4

4 sets

10-15 single dumbbell overhead tricep extension

15-20 banded tricep push downs

20-25 chest supported db front/ lateral raise

Rest 60 sec

Part 5

3 sets

30 banded tomahawk extension

30 DB hammer curls

Rest 60 sec

Workout of the Day November 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.

Strength Cycle week 3

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Treadmill push 4 min

Don't turn it on and ,love it with your leg power

Part 3

Safety Squat Bar Squat

4 sets of 4 at 70-80% load

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

Part 4

RDL (banded if able)

5 sets of 5 reps

Rest 60 sec

Part 5

Back ext on GHD

4 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.

Strength Cycle week 3

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press w a 2 sec pause in the bottom

Build to a tough single

Part 3

Standing strict shoulder press w barbell

2 sets of 6-10 reps

Rest 60 sec

Part 4

Chest supported dual db row

Build to a tough set of 6-8 (3-5 sets)

Then

1 set of 15-20

Rest 60 sec

Part 5

Sit up with bum on floor on bosu ball

4 sets of 12-15

Rest 60 sec

Part 6

5 sets

30 straight arm banded pull downs

30 banded pull aparts

Rest 60 sec

Workout of the Day November 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.

Strength Cycle week 2

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

8-10 min Treadmill push

Part 3

Safety Squat bar box squat

10 sets of 2 reps

55% bar + 25% band

Rest 60 sec

Part 4

Deadlift

10 sets of 2 reps

Rest 60 sec

45% + 25% band

Part 5

Dual Db bulgarian split squats

3 sets of 6-8

2 sets of 15-20

Rest 60 sec

Part 6

3 sets

40-50 banded seated 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.

Strength Cycle week 2

Part 1

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

Rest 60-90 sec

vs bands if you want

Part 3

5 sets

10-15 bench press

15-20 chest supported rows w db

20-25 banded face pulls

Rest 60 sec

Part 4

4 sets

10-15 single dumbbell overhead tricep extension

15-20 banded tricep push downs

20-25 chest supported db front/ lateral raise

Rest 60 sec

Part 5

3 sets

30 banded tomahawk extension

30 DB hammer curls

Rest 60 sec

Workout of the Day November 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.

Strength Cycle week 2

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

5 min Tredmill push

Part 3

Safety Squat Bar Box Squat

Build to a tough single

Part 4

RDL banded is able

3 sets of 6 reps

Rest 60-90 sec

Part 5

Back Ext on GHD

3 sets of 25-30

Rest 60 sec

The Next Day Workout

I have to apologize, I had a bit of a hiatus, so I am starting a new strength biased cycle.

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.

Strength Cycle week 2

Part 1

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 in the bottom

3 sets of 3 at 70-80%

1 set of 1 at 8-9/10

Part 3

Standing Barbell Strict press

3 sets of 6-10

Rest 60 sec

Part 4

Chest Supported dual db row

2 sets of 6-8

1 set of 15-20

Rest 60 sec

Part 5

4 Sets

30 banded straight arm pull downs

30 banded pull aparts

Rest 60 sec

Workout of the Day November 3, 2022

I have to apologize, I had a bit of a hiatus, so I am starting a new strength biased cycle.

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.

Strength Cycle week 1

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

6 min Treadmill Push

Don't start the treadmill. Put hands and push the belt using your legs.

Part 3

Safety squat bar box squat vs bands

12 set sof 3 reps

50% bar + 25% band

Rest 60 sec

Part 4

Deadlift

12 sets of 2 reps at 40% + 25% band

Rest 60 sec

Part 5

Dual DB Bulgarian Split squats

3 sets of 6-8 reps

2 sets of 15-20 reps

Rest 60 sec

Part 6

Seated banded leg curl

3 sets of 40-50 reps

Rest 60 sec

The Next Day Workout

I have to apologize, I had a bit of a hiatus, so I am starting a new strength biased cycle.

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.

Strength Cycle week 1

Part 1

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

Rest 60-90 sec

Part 3

5 sets

10-15 bench press

15-20 Chest supported dumbbell row

20-25 face pulls

Rest 60 sec

Part 4

4 sets

10-15 single db 2 hand overhead tricep extension

15-20 banded tricep pushdown

20-25 70* chest supported front/ lateral raise

Rest 60 sec

Part 5

3 sets

30 banded tomahawk extension

30 bicep curls

Rest 60 sec