Workout of the Day June 1, 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.

This ones for Damon.


Part 1

3 Rounds

10 Push ups
10 squats
10 back ext
10 hollow body lat pull down
10 hollow body banded Y pull

Part 2

7 min
Every min on the min
5-7 pullups

Part 3

4 Rounds
10 Alternating Dumbell strict press
10 Y pulls with band

Use the lightest band around for the Y pulls. These are not supposed to be heavy.

For the press, you will have a dumbell in each hand, but only press one arm up at a time while holding the other in the front rack on your shoulder. This is 10 total reps, 5 per side.

Part 4

4 Rounds

21 Thrusters
90 sec bike sprint
Rest 2 min between rounds

Part 5

100 sit ups

Do these in sets of 5, resting 5 sec between 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

24 min
Alternating movements each min

Min 1- 16 Cal Row
Min 2-  8 Heavy Goblet Squats
Min 3- 16 Renegades Rows
Min 4- 8 Alternating step ups holding onto dumbells

Part 3

4 sets
45 sec side plank per side
12 Pike ups on the rower

Go to the last post to see the pike up on the rower.

Workout of the Day May 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
8 pike pull feet on the rower

Part 2

Dips
5 sets by 3 reps

Pause for a 3 count in the bottom the dip. Make these look good.

Part 3

5 Rounds
8 Skull crushers w 2 dumbells
8 Dumbell Flies
8 bent over dumbell row per arm

Take care of the shoulders in the flies.

Part 4

5 Rounds

15 Hang clean and  push press jerk (or push press) or dumbell hang clean and jerks (or push press)
20 v ups
0.25 mi run or 400m row or bike 2 min

Use the run or row as a chance to recover for the cleans and v ups. The run is 2 laps around 89 and 3 around 88.



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

Run or Row or Bike

3 Rounds

2:00
1:00
1:40
0:40
1:20
0:20

Rest 0:30 between sets and 3:00 between rounds.

This should feel like a fast 20 min time domain effort. Start with a moderate pace in set 1, increase in set 2, and increase again in set 3. A set is the whole way through the times listed above. Try to learn pacing, don't just go out balls to the wall.

Part 3

100 Russian twists with a 25 or 45 pound plate.

Workout of the Day May 24, 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

5 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Max Effort set of pull ups
Max effort set of push ups
Rest as needed

There is no rest between the pull ups and the push ups. Rest as needed between the rounds. Remeber to have the elbows tracking back in the push ups.

Part 3

5 Rounds

1 min Battle Rope
2 min rest

Part 4

3 Rounds

50 Jump Ropes
30 Cal Row or 90 sec bike or run sprint
20 Dumbell Push press
Rest 2 min

Rest 2 min between rounds.

Part 5

If time permits

4 sets of 20 reps of 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

4 Rounds

Row 750M
Run 0.5 mi or bike at a decent rate for 3:30
3 min Easy Recovery bike

The 3 min bike is just a part of the rest. Do your best to get on it quickly. If you are wanting to challenge the duration of this session, add a round. 4 Rounds will likely be 35-40 min. 5 Rounds will likely be 45-55 min.

Part 3

Tabata Hollow hold
8 Rounds
20 on 10 off

Workout of the Day May 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
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

6 Rounds
8 Reps
Every 90 seconds

Load should be around 60%. Not too big a grunt to lift.

Part 3

3 Rounds

2 min Burpees
30 sec rest
2 min Overhead sit ups (use a 10 or 25# plate)
30 sec rest
2 min Kettlebell swing or dumbell snatch
30 sec rest

Part 4

4 rounds
Half Kneeling Paloff press
12 reps 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Row, bike or run

5:00 on
2:30 off
4:00 on
2:00 off
3:00 on
1:30 off
2:00 on
1:00 off
1:00 on

Part 3

If Rowing: Sprint 500M
If running: Sprint 0.25 mi
If biking: Sprint 1:45

Part 4

4 Sets
Side plank
45 sec per side

Workout of the Day May 16, 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 Russian Step ups
10 Reverse Cross lunges
10 1 legged glute bridge
10 Good morning with Band

The single sided drills are 10 per side. Do all 10 on one side before switching. Don't use any weight.

Part 2

Forward Back Rack Lunges (alternating)
4 sets
6 Reps per leg (12 total reps)

Part 3

12 min

15 Cal Row
15 Push ups
15 Wall balls

Part 4

3-4 sets

6-10 Turkish Get 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 sets of 5 reps
Push press

Keep loading, or feel, around the 60-65% range. Rest 60 seconds between sets

Part 3

24 min (6 sets)
Alternating Movements Every min on the min:

Min 1- 20 Banded Push down
Min 2-15 cal row
Min 3-10 Burpees
Min 4-5 weighted pull ups

Part 4

3-4 rounds

10 body saws
45 sec side plank per side

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