Workout of the Day April 14, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Run 0.5 mi            or    Row 1000M       or    Bike 4 min
Run 0.5 mi                   Row 1000M               Bike 4 min
Run 0.37mi                  Row 750M                 Bike 3 min
Rub 0.37 mi                 Row 750M                 Bike 3 min
Run 0.25mi                  Row 500M                 Bike 2 min
Run 0.25 mi                 Row 500M                 Bike 2 min
Run 0.12 mi                 Row 250M                 Bike 1 min
Run 0.12 mi                 Row 250M                 Bike 1 min

Rest 2 min between efforts and 3 min between distances

An example of the rest would be: run the 0.5, rest 2 min, run the next 0.5, rest 3 min before starting the 0.37 run.

This part will take between 35-45 min ish.

Part 3

8 Minutes
Every min on the min
Perform a set of pull ups or ring rows

Chooses a rep scheme which is doable for 8 sets. For this you will do one set of pull ups, at your chosen rep scheme, at the top of every min for 8 minutes (sets).



TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

20 min
Alternating Movements Every min

Min 1: 50' Single arm farmers Carry per arm
Min 2: 15 Kettlebell Swings
Min 3: 40 Jump Ropes
Min 4: 15 Hanging knee raises or knee to elbows
Min 5: 15 Ground to Overhead with a plate (45#)

Part 3

3-5 sets

15 vups
15 Banded Goodmornings
30 sec side plank per side

Workout of the Day April 11, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat
5 sets of 4 reps

The bar should be moving quick.

Part 3

5 sets of 10 per leg

Bulgarian Split squats

Hang onto dumbells on side to increase the stress. Take this part out if you are worried about sore legs. Today has a lot of legs.

Part 4

10 min

10 Med ball cleans
20 Russian Twists holding onto med ball
30 wallking lunges holding on to med ball

Do all 3 movements for the 10 min. Do the cleans, twists then lunges. Then start over and continue for 10 min.

Part 5
If time permits

3- 4 sets

60 sec plank on elbows
10 plank knee to elbow


TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

4 Rounds

25 Push ups
500M Row

Rest 2 min between rounds

Part 3

6-8 rounds
Stir the pot
10 sec per direction 20 sec rest

Then:

Tabata (8 rounds 20 on 10 off)
Side planks (alternate sides every set, total 4 per side)

Workout of the Day April 6, 2017

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 back ext

Part 2

For 5 min
Every 5 sec
odd: 1 burpee
even: 1 Squat

For this, with a squat at 0, at 5 sec do a burpee, at 10 sec do 1 squat, at 15 do 1 burpee.
Do this pattern for 5 min. Only do 1 rep of each movement.

Part 3

6 Rounds
1 hang power clean + 3 front squats.

Start with an empty bar and then slowly add load. Only start counting working sets once you are thinking you are around where you might stay for loading.
For this do 1 hang power clean, stand up all the way, then execute 3 front squats. Keep loading to a place where you feel you can maintain a good hang clean position. The squatting should not be a grunt.

If you don't know the hang power clean, or aren't comfortable with it yet, do 4 front squats out of the rack.

Part 4

In 7-10 min
6 sets of 2 deadlifts

Part 5

Tabata row or bike hard
Rest 1 min
Tabata goblet squat
Rest 1 min
Tabata hanging knee raises, sit ups or v ups
Rest 1 min
Tabata Row or bike hard

A tabata consists of 8 rounds of 20 sec of work followed by 10 sec rest. This is 4 min total time. Do all of the 8 rounds of each movement before moving on to the next. So do all 8 rounds of 20 on 10 off of row, rest 1 min, then start 8 rounds of 20 on 10 off of the squatting etc.

Part 6

If time allows, core work.



TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
6 Push ups
10 squats
10 back ext

Part 2


30 Min
500M row
0.25 mi run on treadmill
2 min ride on bike

Part 3

Core

Workout of the Day April 3, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Back Squat
5 sets of 3 reps

Keep loading/ effort around the 70% mark
I also want you to take a 3 sec count on the way down then explode up
This should take around 15 min 

Part 3

Push Press
5 sets of 5 reps

This should take around 15 min

Part 4

5 sets
6 pullups
20 banded tricep extensions

2 min rest between.

Take this part out if time is short.

Part 5

3 Rounds
30 sec HARD bike sprint
30 Dumbell Snatch
Rest 2 min

The bike should be very hard. Sub in a lighter kettlebell swing for the snatch if you wantski.

Part 6

Core
Could do:
4 sets
30 sec superman hold
30 sec hollow hold
30 sec side plank.

Take out if time is tight.



TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

24 min
Every min on the min
Alternating Movements

Min 1- Row 180-200M
Min 2- 15 Jump up/ step downs
Min 3- 10 Dumbell Thrusters
Min 4- 8-10 Dips

For this complete the work in each min, then rest any remaining time before starting the next. Sub in step ups for the jump ups.

Workout of the Day March 29, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat
9 sets of 2 reps

Load should be around 60%, and do a set every 60 seconds.

Part 3

Deadlifts
10 sets of 1 rep

Load should be around 60%, and do a set every 60 seconds.

Part 4

3 rounds
8-10 Single leg dumbell RDL per leg
Rest 60 sec
8-10 Barbell Rows
Rest 60 sec

Part 5

Stir the pot
 4-6 sets
10 sec each direction
rest 20 sec between

100 Banded ab pull downs


TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

30 min

Row 250m
Rest 1 min
Farmers Carry 150'
Rest 30 sec
Row 250m
Rest 1 min
10 Goblet squats
Rest 20 sec

Do the above movements for 30 min. If you have a partner, you can each do the reps above and take out the rest. This is a fun way to do the workout.

Part 3

3 rounds

30 sec l side plank
30 sec prone plank
30 sec r side plank

Workout of the Day March 26, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds
Every 8 min complete one round of:

20 Lunges holding onto dumbells
15 dumbell push presses
15 squats holding onto dumbells
0.25 mi run or 500M row or 2 min bike

For this workout, you will have 8 min to complete the 4 movements above. If it takes you 4 min to complete the the work, you rest the remainder of the 8 min (4 min). Once at the 8 min mark, start the next round. Do 5 rounds of this. For the dumbell squats, hold the dumbells on the shoulders.

Part 3

3-4 rounds
45 sec side plank per side
45 sec front rack kettlebell carry.

Rest as needed.


TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

7 Push ups
10 squats
10 back ext

Part 2

Bench Press

9 sets of 3 reps

The bar should be moving fast.

Part 3

Seated Arnold Press
5 sets of 10 reps
Rest 90 sec

Part 4

4 rounds

8 Pull ups
Rest 60 sec
10 Hammer Curls
Rest 60 sec

Part 5

3 Rounds

10 Dumbell Pull overs
Rest 60 sec
20 Diamond Push ups
Rest 60 sec

Part 6

3 Rounds
30 Russian Twists holding onto a plate.

Workout of the Day March 21, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

Deadlift
In 10 min work to a comfortable set of 3 deadlifts.
If you don't have enough time for the full 60 min of the workout today, remove this part.

Part 3

Front Squats
6 sets of 2 reps
All sets should be in the 75-80% effort range

Part 4

50-40-30-20-10
Walking Lunge Steps
Sit ups

Do 50 of each movement, then 40, then 30, then 20, then 10.
If you wanted to scale this up at all, sub light thrusters in for the walking lunge and add a plate overhead for the sit ups

Part 5

8 Min
Every Min on the Min
A set of push ups

Choose a rep scheme which will challenge you remembering that there are 8 sets. Do that number each min, at the start of the min, for 8 min (8 sets).


TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Row 400M
30 Jump Ropes
15 Kettlebell Swings
Rest 1 min between rounds

Sub in a 90 sec bike sprint or a 0.18mi run.

Part 3

8 min
100' Single arm farmers carry (50' per arm)
8 per lag Bulgarian Split Squats
12 Banded pull aparts

For this, do each of the movements above, in that order, for 8 min.

Workout of the Day March 18, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Push ups
10 squats

Part 2

6 sets

5-7 pull ups
10 Banded lat pull down

Part 3

With a Partner
30 minutes

500M row or 90 sec bike sprint
100M farmers carry
500M row or 90 sec bike sprint
20 Goblet Squats

One person works at a time. Split all the work evenly. Try a decent size kettlebell for the goblets and carries.

Part 4

3-4 Rounds

15-20 good morning with a stick or empty barbell
15-20 v ups
15-20 prone angels



TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
5 Squats
10 back ext

Part 2

1 Shoulder press + 3 Push press

Build to a challenging load in around 15 min

Part 3

4 Rounds
30 sec bike Sprint
5 Burpees as fast as possible
10 Air Squats
Rest 2 min between Rounds

Part 4

4 Rounds

8 Single arm dumbell row per arm
rest 30 sec sec
12 banded face pulls
rest 30 sec
45 sec per side side plank
rest 30 sec
Rest 2 min between Rounds

Workout of the Day March 13, 2017

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

5 sets

1-3 wall walks

Sub in a 30 sec overhead double kettlebell hold for the wall walks

Part 3

5 sets

10 ring rows

Part 4

4 rounds

3 min
8 wall balls
10 hanging knee raises
14 deadlifts or sumo stance kettlebell deadlifts

Rest 1 min between rounds

 Part 5

10 min easy bike

Part 6

4 Rounds

30 Russian Twists
10 slam balls

Use a plate or med ball for the Russian Twists



TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat

5-5-5-5-5

Keep this moving fast on the way up. If unfamiliar with this lift, keep loading modest and focus on position.

Part 3

3 Rounds

6 Single arm kettlebell swings to eye height per arm
8 per side bulgarian split squat (hold onto dumbells)
10 per side half kneeling kettlebell press

Rest 60 sec between movements

Part 4

3-4 sets
45-60 sec kettlebell front rack carry

Workout of the Day March 10, 2017

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Push ups
10 squats
7 back ext

Part 2

4 Rounds

500M Row or 0.25 mi run
20 Hang Power cleans or kettlebell swings
15 Pull ups or ring rows
Rest 2 min

Keep the hang power cleans lighter, no more than 75-85#. If 15 Pull ups is a lot for you, you can scale the number back or supplement them with ring rows, or just do ring rows.

Part 3

3 Rounds

6-9 Towel Pull ups
24 Walking Lunges
1 min bike sprint.

Part 4

4 Sets
45 Sec side plank per side
20 Good Mornings w empty bar
10 Ab Roll outs



 TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

4 Sets

3 Shoulder press + 3 Push Press

Part 3

3 Rounds

15 Banded Hollow Pull
Rest 60 sec
4-6 Seated Single Arm Dumbell Press

Part 4

5 Min
5 V ups
5 Single arm dumbell hang clean right arm
5 Single arm dumbell hang cleans left arm
Run .06 mi (100M)

Rest 2 min
 
5 Min
5 Hanging Knee raises
10 Alternating Dumbell push press
30 sec bike

Rest 2 min

5 min
8 sit ups
8 Push ups
8 Cal Row

Workout of the Day March 5, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

7 Push ups
10 squats
10 back ext

Part 2

Weighted Pull ups
5 sets of 5 reps

Put a dumbell between knees and go. If you can't do pullups, tough ring rows or use a band that challenges you.

Part 3

Weighted push ups
5 sets of 3-5 reps

You must have a buddy for this part. Have arms straight at the top of the push up position, have buddy put weight on to your back then execute your reps, then buddy takes it off.

Part 4

18 min
Every min on the min alternating movements

Min 1- 8-10 hang power cleans or kettlebell swings
Min 2- 10-15 burpees

If you are unfamiliar with the hang power clean, you can do kettlebell swings instead.

Part 5

5 Rounds
Bike 40 sec hard ish, 20 sec off

Part 6

3 Rounds
20 sit ups
10 side bends
20 good morning with an empty bar

Sub supermans for the good mornings.

Today has a fair bit to do, take out part 5 if you want to take anything out.


TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
7 squats
10 back ext

Part 2

In 15 Min
Back Squat
5-5-5-5-5

Keep the load moderate and moving fast.

Part 3

5 Rounds

50 Jump ropes
15 Dumbell Push press
25 Squats
15 cal row

Workout of the Day March 2, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 15 min
Deadlift
6-6-6-6

Work weight up to a non maximal set. If not familiar with the lift, focus on position and not load.

Part 3

In 15 min
Push Press
4-4-4-4-4

Part 4

Partner row

10 sets
500M row

This goes partner A rows 500M and partner b rests,  then partner b rows 500m and partner a rests. It is 10 total sets for the partner set.

Sub in a 2 min bike sprint or a 0.25mi run on the treadmill. If you have no partner work to rest ratio is 1:1

Part 5 
If time permits

3 sets
10 sit up w plate overhead
10 Ab roll outs
20 good mornings w empty barbell or stick


TB/ 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

30 min
Every minute, on the minute (6 sets of each):
Minute 1 – 150-200m rowing
Minute 2 – 15-20 Wall Ball Shots
Minute 3 – 20-25 Push-Ups
Minute 4 – 15 Step-Ups holding dumbells
Minute 5 – 15 sec per side side plank