Workout of the Day November 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

Push Press
5-5-5-5-5

Part 3

4 sets

12 Double Kettlebell swings to eye height
8 bent over double kettlebell row

To do this, and have equal weight in each hand, you will have to grab one of each style of kettlebell.

Part 4

20 min
Alternatning movements on the min
Odd: alternate between 60 sec max effort row for cals and step ups holding onto kettlebells
Even: rest

Sub in a 60 sec bike sprint. Or you could row and then bike instead of the step ups. You will do the row in min 1, rest min 2, do the step ups in min 3, rest in min 4, back to the row in min 5...

Part 5

If time permis do core with stir the pot tabata



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 Cals
50-40-30-20-10

Rest as long as it takes you to row.

Part 3

4 sets

45-60 sec plank
90-120 sec reverse plank

Workout of the Day November 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.

Have a look at both days workout, choose one you want to do. The Next day workout has more a strength/ strength accessory focus and today's a more aerobic.


Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Run or Row
2 min warm up pace
26 min of:
30 sec easy
30 sec moderate/ hard
2 min cool down pace

Part 3

100 v ups or sit ups


TB/ The Next Day


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
12 sets of 2 reps @ 70-75% load
Do a sec every 45-60 sec

Part 3

Weighted Good Mornings
4 sets of 8 reps

Part 4

Single Leg RDL with one dumbell
4 sets of 10 per side

Part 5

3 sets

15 Pull ups
25 cal Row
15 Goblet Squats

Workout of the Day November 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

Floor Press
Build to heavy single

Part 3

Single Arm Dumbell Bench Press
4 sets of 6 reps per side
Rest 60-90 sec

Part 4

3 Rounds

12 Bent Over rows with barbell
15 Hard band tricep push downs
Rest 60 sec

Part 5

3 sets

10 per side alternating dumbell curls
15 Dumbell California Press

Part 6

4 sets

15 seated side bends holding onto dumbells
Rest 60 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

6 Rounds
Row 250m at a decent pace
row 750m at a slightly easier pace
Rest 3 min between rounds

Sub in a 1 min bime sprint with 3 min at a decent, but sustainable, pace

Part 3

4 sets
10 dumbell overhead sit ups

Anchor feet for this.

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

Part 2

Bench Press

Build to a challenging set of 3

Part 3

Push Press

4 sets of 6 reps
Rest 60 sec between sets

Part 4

4 Sets

 6 Barbell Bent over Row
10 Dumbell tricep kickback extensions
Rest 60 sec between sets

Part 5

21-15-9

Pull ups or Ring rows
Deadlift

Keep the deadlift load lighter. Feel free to use a kettlebell or dumbell in each hand for the deadlifts. If you aren't comfortable with the deadlift, sub in heavier kettlebell swings. This should be under 5-6 min to do.

Part 6

4 sets
15 v ups
10 hanging knee raises
 10 bicep curls

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

6 Rounds

Row 500m
Rest 2 min between rounds

Sub in a hard 2 min bike. If you have a partner, do a total of 6 rounds each of 500m. Rest while your partner rows.

Part 3

5 Sets
Max effort sit ups in 30 sec
Rest as needed

Workout of the Day November 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat

Build to a challenging set of 3

Part 3

4 Sets

8 Good Mornings with Barbell on your back
8 per side bulgarian split squats
Rest 60 sec per side

Part 4

5 Rounds
Every 3 min, go through the movements below once.
20 Kettlebell swings
15 Box jumps or step ups
10 1 arm overhead lunges (5 per side) with a dumbell
Rest remaining time.

Go through those movements once per each 3 min round. Rest any remaining time till the next round.

Part 5

4 sets
45 sec per side side plank
3-5 Dragon flies


TB/ The Next Day

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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

8 Bent over rows
12 Bicep curls
8 glute bridge w feet on a swiss ball

Part 3

Bike

2 min light
26 min of 30 sec hard: 30 sec light
2 min light

Part 4

3 sets

30 russian twists with a 45# plate
10 per side kneeling pallof presses

Workout of the Day October 31, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Partner Workout
Row 10km
Switch who's rowing every 500m.

If you can't row a 2:00/ 500m or under pace, row for 1:50 per partner with a 10 sec transition for 20 total rounds (10 each). This should be under 40 min. Feel free to sub in a bike with the above time frames and transitions.

Part 3

4 Sets
45-60 sec per side side plank
45- 60 sec prone plank



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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press
Build to a challenging Set of 3

Part 3

4 Sets
8 Dumbell Floor press

Part 4

4 sets
10 per arm Dumbell Tricep Kickback
10 Pull ups

Part 5

5 Sets

15 V ups
20 Banded tricep push downs

Workout of the Day October 28, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds
Row 25 cal
Rest 1 min between or while your partner goes

Rest 5 min after the 5 rounds then..

Row 25 cal as hard as possible

Sub in a 1:20 bike sprint hard for the rowing.
 
Part 3

5 Sets

10 Thrusters
10 Burpees

Thrusters can be barbell or dumbell

Part 4

4 Rounds

Stir the pot 10 reps per direction


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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press

5 sets of 3 reps
Build as you go through

Part 3

Push press

6 sets of 6 reps
Keep it around 60% load

Part 4

6 rounds
In 2 min
Row 20 cal
Max effort goblet squats in the time remainng
Rest 1 min between eforts

Workout of the Day October 23, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Shoulder Press
Build to a challenging single rep

Part 3

4 sets
10 Single arm bench press alternating sides
Rest 60 sec

Hold both dumbells at extension, bring the left side down then up, then do the right down and up. Do for 10 total reps.

Part 4

4 sets
8 Dumbell Tricep Roll Back
8 dumbell bent over row hand on bench
Rest 60 sec between sets

Make these heavy

Part 5

10 min
2,4,6,8...
Deadlifts
Step ups holding onto dumbells

Rest 4 min

5 min
2, 4, 6, 8...
Kettlebell Swings
Box jump or step ups with no weight

Go up by 2 reps each round

Part 6

Core
Side planks and plank
Pick times


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

Back squat
Lift every 45- 60 sec
12 sets of 2 reps at 65-70%

Part 2

 14 min

10 Push ups
20 Wall ball
10 Push ups
20 cal row

Part 3

5 Rounds
15 Toe Touches
25 Russian Twists w 45# plate

Workout of the Day October 20, 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

Build to a challenging set of 5 bench press

Part 3

In 15 min

Build to a challenging set of 5 Deadlift

If you are nit familiar with the dead lift, work on practicing your positions and not going heavy. Or squat instead if you don't feel like deadlifting.

Part 3

6 min
15 sec on: 15 sec off
Alternating movements
Mountain Climbers
Heavy Kettlebell Swings to eye height

Rest 5 min

6 min
15 sec on: 15 sec off
Alternating movements
Burpees
Heavy Kettlebell swings to eye height

Part 4

4 sets
45- 60 sec per side, side plank


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

10 Burpees
50 Dumbell Snatch Alternating sides each rep
10 Burpees
40 Wall balls
10 Burpees
15/15 Dumbell single arm overhead walking lunge steps
10 Burpees
20 Dumbell Thrusters
10 Burpees
10 Dumbell Hang Power cleans
10 Burpees

Part 3

100 Russian Twists

Workout of the Day October 15, 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
4 Push ups
10 squats
10 back ext

Part 2

4 Sets
6-10 dips

Part 3

3 Rounds

30 Wall balls
Run 0.5 mi or bike 4 min or row 1000m
30 Push ups

Part 4

4 rounds
45 sec per side side plank
45 sc prone Plank



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

9-7-6-5
Close grip bench
Bent over barbell row

Build the load in the lifts for where you want to start. As the reps go down the weight goes up

Part 3

3 Rounds

8 per side overhead kettlebell walking lunge
12 Ring Rows

Part 4

4 Rounds

15 Goblet Squats
60 sec plank
10 dumbell curl into press overhead
Rest 60-90 sec

Workout the Day October 12, 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 set of 3 reps
Keep loading to the 70-75% range.
1 min rest between

Part 3

4 Rounds

8 alternating reverse lunges w barbell on back (4/ side)
10 Banded squat pull through

Part 4

4 rounds

15 Goblet Squats
15 Box Jump/ step down or step ups
Rest 1 min between rounds

Part 5

100 Russian Twists w 45#


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 or Bike

4 Rounds

90 sec at a moderate pace
60 sec at an easy pace
30 sec at a sprint

Rest 3 min between Rounds

Part 3

4 Rounds

15 Side plank raises
200' Kettlebell Front rack carry

Workout of the Day October 7, 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
5 Back Ext

Part 2

5 Rounds

6 Bulgarian Deadlifts Per side
8 Romanian Daeadlifts
6 Heavy Bent over dumbell rows per side

Part 3

20 min
21 Kettlebell Swings
21 Wall balls
21 cal row or 90 sec bike
21 L sit press with dumbells

Part 4

5 Rounds
15 v ups
15 back ext

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

8 min
every min on the min
5-10 pull ups

Part 3

3 Rounds

Row 15 cal
Rest 2 min
Row Row 20 cal
Rest 2 min
Row 30 cal
Rest 5 min

Sub in a :45- :60 - and 90 sec bike hard sprint.