Workout of the Day December 29, 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 8

Part 1

3 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

Part 2

Bear Hug carry 600-800M

Part 3

Back Squat with straight bar

8 sets of 2 at 75%

1 set of 2 at 80-90%

Rest 60 sec

Part 3

Deadlift vs band (approx 25% band)

8 sets of 2 @ 50%

1 set of 1 at 55-65%

Rest 30-60 sec

Part 4

Dual Db Bulgarian Split squats

3 sets of 6-10

2 sets of 12-15

Rest 60 sec

Part 5

4 sets

10-15 back ext on GHD (hold plate to chest if able)

120 stiff legged banded reverse walks (60 steps/ side)

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 8

Part 1

3 Rounds

15-20 Push ups

20 plate front raises (hands at 10 and 2)

5-10 Pull ups

20 palm up banded pull aparts

Part 2

Bench Press vs band

8 sets of 4 @ 60-70% + band

1 set of 5 @ 65-75%

Rest 60 sec

Part 3

DB bench press with a pause

4 sets of 8-12

Rest 60 sec

** 2 count pause at the bottom

Part 4

3 sets

12-15 alternating db front raise

30 banded front raises

Rest 60 sec

Then

1 set

25-30 alternating db front raise

60 banded front raises

Part 5

5 sets

10-15 single arm db row with hands in neural position

15-20 banded straight arm push down

30-40 lying banded skull crushers

Rest 60 sec

Workout of the Day December 26, 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 8

Part 1

3 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

Part 2

Back Squat to a box with Safety Squat Bar

Build to a tough single

Part 3

Banded March bear hugging a med ball

3 sets of 3 min

1 min rest

Part 4

Back Ext on GHD

4 sets of 20-30

Rest 60 sec

Part 5

Standing banded side bends

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.

Strength Cycle week 8

Part 1

3 Rounds

15-20 Push ups

20 plate front raises (hands at 10 and 2)

5-10 Pull ups

20 palm up banded pull aparts

Part 2

Bench Press

4 sets of 4 reps @ 8-9/ 10 effort

Part 3

Unsteady bench press (if able)

3 sets of 6-10

Rest 60 sec

Use a spotter

Part 4

Concentric Tricep extension with swiss bar

2 sets of 6-8

1 set of 12-15

Rest 60 sec

lying on the ground, reach the bar over the head, slight pause when plates touch the floor.

Part 5

Chest supported 30 degree dual db row

2 sets of 6-8

1 set of 12-15

Rest 60 sec

Part 6

4 rounds

40-60 70 degree chest supported banded pull apart

30 russian twists holding a rubber plate

Rest 60 sec

Workout of the Day December 21, 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 7

Part 1

3 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

Part 2

Bear Hug carry 600-800M

Part 3

Back Squat with straight bar

10 sets of 3 at 65-70%

1 set of 3 at 70-75%

Rest 60 sec

Part 3

Deadlift vs band (approx 25% band)

10 sets of 3 @ 45%

1 set of 1 at 50-60%

Rest 30-60 sec

Part 4

Dual Db Bulgarian Split squats

3 sets of 6-10

2 sets of 12-15

Rest 60 sec

Part 5

4 sets

10-15 back ext on GHD (hold plate to chest if able)

120 stiff legged banded reverse walks (60 steps/ side)

Optional Conditioning:

12 Days of Christmas

12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 500m

Use dumbells or barbells. Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song. Start at the bottom of the list Nd work your way to the top.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio. This is a long workout (35-50 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.

Strength Cycle week 7

Part 1

3 Rounds

15-20 Push ups

20 plate front raises (hands at 10 and 2)

5-10 Pull ups

20 palm up banded pull aparts

Part 2

Bench Press vs band

8 sets of 5 @ 55-65% + band

1 set of 5 @ 60-70%

Rest 60 sec

Part 3

DB bench press with a pause

5 sets of 12-15

Rest 60 sec

** 2 count pause at the bottom

Part 4

3 sets

12-15 alternating db front raise

30 banded front raises

Rest 60 sec

Then

1 set

25-30 alternating db front raise

60 banded front raises

Part 5

5 sets

10-15 db row with hands in neural position

15-20 banded straight arm push down

30-40 lying banded skull crushers

Rest 60 sec

Workout of the Day December 18, 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 7

Part 1

3 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

Part 2

Back Squat to aa box with Safety Squat Bar

2 sets of 2 reps at 80-90%

Part 3

Banded March

3 sets of 3 min

1 min rest

Part 4

Back Ext on GHD

4 sets of 20-30

Rest 60 sec

Part 5

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.

Strength Cycle week 7

Part 1

3 Rounds

15-20 Push ups

20 plate front raises (hands at 10 and 2)

5-10 Pull ups

20 palm up banded pull aparts

Part 2

Bench Press

5 sets of 5 reps @ 8-9/ 10 effort

Part 3

Unsteady bench press (if able)

3 sets of 6-10

Rest 60 sec

Use a spotter

Part 4

Concentric Tricep extension with swiss bar

2 sets of 6-8

1 set of 12-15

Rest 60 sec

lying on the ground, reach the bar over the head, slight pause when plates touch the floor.

Part 5

Chest supported 30 degree dual db row

2 sets of 6-8

1 set of 12-15

Rest 60 sec

Part 6

3 rounds

40-60 70 degree chest supported banded pull apart

30 russian twists holding a rubber plate

Rest 60 sec

Workout of the Day December 13, 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 6

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

7 sets of 2 reps at 60%+ light band

1 set of 2 @ 65-70% + band

60 sec rest

Part 4

Deadlift

7 Sets of 1 reps @ 50%+ bands

1 set of 1 @ 55-60% + band

Rest 60 sec

Part 5

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

3 sets of 8-10 reps

2 sets of 15-20 reps

Rest 60 sec

** increase the lbs

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

Part 6

3 sets

20 DB glute bridge

Rest 60 sec

Part 7

Farmers carry 400m if time allows

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 6

*** Add weight across the lift**

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

40-50 banded tricep push downs

Rest 60 sec

Workout of the Day December 10, 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 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry 200m

Part 3

Safety Squat Bar Back Squat to a box

Build to a tough single

Part 4

3 Sets

Goblet Squat tough set

2 min Banded March

Rest 60 sec

Rest 60 sec

Part 5

Back Ext on GHD

2 sets of 35-50

Rest 60-90 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 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Swiss Bar bench

Build to a tough single

Part 3

Seated 70 degree db shoulder press

2 sets of 8-12 reps

Rest 60 sec

Part 4

Seated single dumbbell overhead tricep extension

1 set of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest supported dual db row

1 set of 6-8

1 set of 15-20

Rest 60 sec

Part 6

Seated rear delt raise

1 set of 8-12

1 set of 20-25

Rest 60 sec

Part 7

Banded single arm face pull

150 per side

Workout of the Day December 5, 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 5

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

9 sets of 3 reps at 55%+ light band

1 set of 3 @ 60-65% + band

60 sec rest

Part 4

Deadlift

9 Sets of 2 reps @ 45%+ bands

1 set of 2 @ 50% + band

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 glute bridge

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 5

*** Add weight across the lift**

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 December 2, 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 5

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

3 sets of 3 @ 75-85%

1 set of 3 at 8-9/10 effort

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

2 sets of 35-50

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 5

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 75-85%

1 set of 1 at 8-9/10 effort

Part 3

Seated 70 degree db shoulder press

2 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

 sets of 8-12

1 set of 20-25

Part 6

Single arm banded face pull

125/ arm

Do all on one arm before doing the other side.