Workout of the Day May 13, 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

Strict Shoulder Press
Work to a 1 rep max on the day

Remember, there is no leg drive in this lift.

Part 3

3 Rounds

30 Kettlebell Swings (break every 10 reps)
30 v ups (break every 10 reps)
Rest 2 min between rounds

For this, do a set no larger than 10, and rest long enough to make sure you can do the next set of 10 unbroken.

Part 4

7 min
Burpees
1 rep every 5 sec

This will equal 84 burpees. This shouldn't feel too gross. If that number seems high, do one burpee every 6 seconds. Use a timer and set it up to beep at the interval you chose.

Part 5

3 sets
45-60 side plank per side.


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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Weighted Pull up
1 rep

Put a dumbell between your knees and see how heavy you can go. Start light and work up

Part 3

5 Rounds

10 Goblet Squat or Front Squat
10 Push Press
Rest 60 sec between rounds

You can use dumbells for the push press if you want. If you are doing front squats, use a barbell for the push press with the same weight on the bar.

Part 4

5 Rounds

10 bent over rows with a lightish weight
15 Bicep curls

Workout of the Day May 8, 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

Back Rack Box step down

3 sets of 12 per leg

Keep weight lighter. Use a height of box where your leg is at 90 degrees at the most. Don't use too tall of a box. You can also stack up plates to the right height.

Part 3

Seated Good Mornings

4 sets of 8

Be super aware of your position in this. Your spine has to stay in a neutral position. The natural s shape of your spine must be maintained. No deviation in form is allowable. Load appropriately and lighter.

Part 4

3 Rounds

25 box jumps with step downs or step up and step downs
35 cal row or 2 min run or 2 min bike
45  Air Squats

This is a longer piece. If you are worried on leg feels, scale the number of squats back and bike or run.


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

3 Rounds (18 min)
Every 90 sec do work at one station

Station 1- 8 Bent over barbell row
Station 2- 8 right side landmine press
Station 3- 8 left side landmine Press
Station 4- 30 sec hollow hold

Part 3

10 min

10 cal row
10 l sit dumbell press
10 dips
10 push ups

Workout of the Day May 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat
6-6-6

If you aren't too comfortable with the front squat, do back squats. Build in load to your starting set of 6 reps.

Part 3

Push Press or Push Jerk
3 sets of 4 reps

Part 4

5 sets
1 min kneeling kettlebell front rack hold
1 min rest

Use 2 kettlebells of the same weight. This means you will have a colored one and a black one. Don't put a ball in crotch like shown in the video.

Part 5

6 sets
15-20 v ups



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

Every 5 min
250m Row
6 Hang Power Clean
50 Skip Ropes
6 Front Squats

For this go through the above movements once, then rest any remaining time in the 5 min time period. Go hard. If you don't know the hang power clean or front squat, do heavy kettlebell swings and heavy goblet squats.

Part 3

5 sets
45 sec per side, side plank
Rest 1 min

Workout of the Day April 30, 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

Bulgarian Deadlifts
4 sets of 6 reps per leg

Focus on positioning not loading.

Part 3

Kettlebell swings

4 sets of 15 reps

Rest 1 min between sets

Part 4

12 min

8 Med Ball cleans or 4 hang power cleans + 4 Front Squats

16 V ups or sit ups

Part 5

Prone Angel

4 sets of 12 reps

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

Dips

5 sets of 5 reps

If you can easily do 5 reps, add weight with a dumbell between your knees.

Part 3

8 min

Every min on the Min

10-12 hanging knee raises

Part 4

5 Rounds

Every 3 min complete

1 min SPRINT on the bike

10 cal row

Go hard in this. Push the row pace. Transition quickly between movements. Do the 1 min bike sprint and row as fast as possible then rest the remaining time left in the 3 min.

Workout of the Day April 27, 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

40-80
Box Pistols or Single leg step ups

This is practice of a single sided drill. Choose a total number of reps appropriate to you. Choose one or the other, you don't need to use a box for the pistol drill. You can stack up some plates to stand on as well. You can also use a rack/ rig to help support yourself. If you do the step ups, do sets of 5 per side, focus on standing up on the leg which is elevated. For the step ups you can also use plates to step up onto.

Part 3

8 min
12 Goblet or front squats
12 burpees

**Rest 5 min**

6 min
8 Thrusters (barbell or Dumbell)
8 Burpees over the bar

For the first 8 min, do the 8 reps of each movement, for as many rounds as possible, for the 8 min. Rest 5 min, then do 6 min of the reps listed for the 2 movements, for as many rounds as possible. You can scale the bar facing burpees by stepping over or just doing a regular burpee. You can also hop over dumbells if you are using dumbells.

Part 4

If time permits

5 sets
1 min battle ropes
2 min rest

Part 5

If time permits
core
40 sec russian twist
20 sec rest
40 sec hollow or plank hold
20 sec rest

Choose a number of 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

0.62 mi run or 1 km row
4 min bike
1. 25mi run or 2 km row
8 min bike
0.62 mi run or 1km row
4 min bike

Part 3

4 sets
100' farmers carry pinching a plate in each hand
45 sec plank

Workout of the Day April 22, 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

Row 800-1000m
50 step ups
2:30 on the bike
Rest 1 min

This is a longer piece. You can run 0.25 to 0.5 mi on the tread mill instead of the row. If you run this distance, you best be comfortable with distance if you do the 0.5 as that's a total of 2.5mi (4km).

Or you can bike hard for 3.5-4 min instead of row and run 0.25 instead of bike.

If you are rowing and want a different measurement do 60 cals.

You can also mix and match my suggestions. This will likely take around 50 min total.


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 Push ups
10 squats
10 back ext

Part 2

 30 Towel Pull ups

You can also take one of the battle ropes and drape it over the pull up bar. Break up work early, don't do a big set out of the gate.

Part 3

5 Sets
6 Plyo push ups
Rest 60 sec

Walk your hands down off the plate

Part 4

3 sets
10 Barbell rows
12 Bicep curls

Part 5

4 sets
45 sec per side, side plank
20 sit ups

Workout of the Day April 19, 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

15 Min
Alternating Movements
Every min on the min
Min 1: 15 wall ball
Min 2: 45  sec row or bike
Min 3: 10 Hanging knee raises

Part 3

In 15 min
Push Press
5 sets of 2 reps

Part 4

15 Min
7 Hang power cleans
7 Front Squats
14 burpees
Rest 1 min

For this, do the hang power cleans, then the burpees, rest for 1 min, then repeat for the 15 min. Sub in a heavy kettlebell swing plus goblet squat if not comfortable with the hang power clean or front squat.

Finish with core (stir the pot and v ups).



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

12 min
Alternating Movements
Every min on the min
Min 1: 50 jump ropes
Min 2: Max effort push ups (one set)

Part 3

Row 1600M
20 Burpees
Bike 3 Min
20 Burpees
Row 1600M

Part 4

4 Sets
45 sec l side plank
45 sec r side plank
Rest 1 min between

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