Workout of the Day June 17, 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

Pull ups
3 reps every 30 sec for 6 min

Part  3

4 sets
10 banded lat pull down
10 banded WYs

Part 4

6 Rounds

10 box step overs holding onto dumbells
10 Kettlebell swings
Rest 30 sec between rounds

Don't use heavier than 35# dumbells for the step overs.

Part 5

4 Rounds

8 Bent over rows
12 Prone Angels

Part 6

If time permits
2 Rounds

20 overhead sit ups w 25# plate
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

Row 5 km

Sub a 25 min bike, going: 2 min warm up; 21 min at 30 sec hard 30 sec light; 2 min cool down.

Part 3

4 Rounds

Side plank 60 sec per side
60 sec rest between

Workout of the Day June 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 Pull ups
10 Push ups
10 squats

Part 2

3 sets

100' walking lunge with 2 kettlebells or dumbells in the front rack

You will have to use 2 different style of kettlebells to do this, or use 2 dumbells. If you use dumbells keep your wrist under the dumbell. Try to go 50' unbroken, rest, then the remaining 50'.

Part 3

4 Rounds

Row 500M
Run 0.25 on the treadmill or 3 times around 88 or 2 times around 89
Rest 2 min between rounds

Sub in 2 min on the bike if you can't run.

Part 4

4 Rounds

12 light bent over supinated row with a 2 sec pause at the sternum
8 WY banded pulls (light band)

Part 5

***If time Permits***

3 Rounds

10 hanging knee raises
16 Supermans


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

4-7 dips
6-10 Push ups

Rest as needed between sets

Part 3

Push Press

6 sets of 3 reps

Keep the weight moving fast. Like in the 50-60% load range. Rest like 60 seconds between sets.

Part 4

21-15-9

Hang Dumbell clean and push press
V ups

For the dumbell clean and push press, do a dumbell clean then directly into a push press, this will be 1 rep of hang clean and push press.


Part 5

4 Rounds

45 sec side plank per side
3 wall walks

Don't feel like you need to get your face as close to the wall as done in the video demonstration. If you are comfortable with moving both feet onto the wall and stopping there, that is good.

Workout of the Day June 9, 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

Hang Power Clean

5 set of 4 reps

Keep any loading modest. Focus on creating tension by taking a big breath and holding it and squeezing your shoulder blades back and down. If you are unfamiliar with this or uncomfortable, feel free to do the same rep scheme but with deadlifts, or use dumbells.

Part 3

21 Front Squats or goblet squats or dumebell front squats
15 Push Press (barbell or dumbell)
9 Thrusters (barbell or dumbell)

18 Front Squats or goblet squats or dumebell front squats
12 Push Press (barbell or dumbell)
9 Thrusters (barbell or dumbell)

12 Front Squats or goblet squats or dumebell front squats
9 Push Press (barbell or dumbell)
6 Thrusters (barbell or dumbell)

Part 4

5 Rounds

Row 15 cals as fast as possible
Rest 3 min between rounds

Part 5

If time permits
100 Sit ups
After 20 reps rest 30 sec


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

Bike or Run

2 Rounds

60 sec easy pace w 1 min easy or walk pace
60 sec at easy/ moderate pace w 1 min easy or walk pace
60 sec at moderate pace  w 1 min easy or walk pace
60 sec at moderate fast pace w 1 min easy or walk pace
Rest 1 min
15 sec at fast pace w 1 min easy or walk pace
15 sec at faster pace w 1 min easy or walk pace
15 sec at fastest pace w 1 min easy or walk pace
15 sec at max effort pace w 1 min easy or walk pace

Rest 2 min between rounds

This workout is about paying attention to your pacing. Don't over reach!

Workout of the Day June 6, 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

250M Row
10 Pull ups
10 Push ups
5 squats
12 Lunges
10 back ext/ good mornings

Part 2

Back Rack Lunge
5 Sets of 8 reps (4 per leg)

Do 4 on one side then 4 on the other leg.

Part 3

5 Rounds
8 Seated Good mornings
16 Banded hamstring curls

Don't load the good mornings too much.

Part 4

16 min

Run 0.25 mi or 3 times around 88 or 2 times around 89
16 Turkish Get ups (alternating hands each rep)

Sub in a 2 min hard bike or a 500M row as needed

Part 5

If time permits

4 Rounds

10 Bulgarian Deadlifts per leg using kettlebells

Keep these lighter. You will have to use the two different kettlebell types to have an equal load in each hand. Make sure you have the same weight in each hand.



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

3 Rounds

Run 0.37
Rest 30 sec
Run 0.25
Rest 30 sec
Run 0.12
Rest 4 min between rounds

OR

3 Rounds

Row 600M
Rest 30 sec
Row 400M
Rest 30 sec
Row 200M
Rest 4 min Between rounds

Choose either the run or the row.


Part 3

4 Rounds

45 sec plank
15 sec rest
45 sec right side plank
15 sec rest
45 sec left plank
15 sec rest
45 sec reverse plank
1 min rest

Squeeze the glutes hard in the reverse plank. A prison clench.

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