Workout of the Day September 24, 2019

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

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext

Part 2

30 L sit presses
Every 15 seconds do 5 push ups; do this until you complete 30 reps.

Part 3

4 sets

1 Ring Row with 7 second hold at the top
+ 5 ring rows with a 4-5 second descent

Part 4

4 Rounds

Run 1 time around 89 or 2 times around 89 or 0.12mi on the treadmill
25 V ups
15 Kettlebell swings

Sub in a 250m row or a 500m bike


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 sets

12 Dumbell Bench
12/ Arm bent over dumbell row
36 banded tricep extensions
Rest 60 sec

Part 3

5 Sets
Every 4 min
Row 12-18 cals
Bike 12-18 cals
45 sec battle ropes

All 3 things are done once in each 4 min window. You should have approx 1 min rest (finish the 3 things at 3 min0. Adjust the cals to accomidate this.

Part 4

100 Russian Twists

Workout of the Day September 21, 2019

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 sets
3 Back Squats + 4 standing high jumps

Do 2-3 warm up sets of the squats before starting to count the sets.
Do the jumps like we do in the fitness assessments.

Part 3

5 Rounds
Every 4 min
2 Rounds of:
12 cal bike or row
10 Kettlebell Swings
8 Goblet squats with a heavier kettlebell or dumbell

Every 4 min, do 2 rounds of the above movements. Rest any remaining time in the 4 min once you complete the 2 rounds.

Part 4

4 sets
12 side plank raises into a 30 sec side plank hold per side
Rest 60 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 sets

12 tall kneeling landmine presses
10 single arm dumbell row
 Rest 60 sec

Part 3

3 rounds
50 cal row
30 push press (barbell or dumbell)

Part 4

100 strict presses with an empty

Workoutof the Day September 16, 2019

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

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Bench Press

Build to a Challenging set of 2

Part 3

4 Sets
8 Bent over barbell rows with band attached to the middle of the bar pulling forwards
20 Dumbell Floor Press
Rest 60 sec

Part 4

Run 1 mi on treadmill or row 2 km or bike 4 km
50 thrusters
30 pullups

You can also run 8 times around 89 or 12 around 88.
If using a barbell for thrusters, don't use more than an empty bar.

Part 5

4 sets
20-30 russian twists
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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

30 min

60 Walking lunge steps
50 Kettlebell Swings
40 Cal bike or row
30 Burpees
20 Renegade Rows

Workout of the Day September 13, 2019

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 sets

3 front squats + 6 back squats

For this, do the 3 front squats, rack the bar then go immediately into the back squats. Rest 2-3 min between sets. If you struggle with the front rack for the front squat, feel free to do goblet squats then the back squats or do all the reps on the back.

Part 3

4 Rounds

:45 Single arm Kettlebell or Dumbell Clean & Jerk (right hand)
:15 Rest
:45 V-Ups
:15 Rest
:45 Single arm Kettlebell or Dumbell Clean & Jerk (left hand)
:15 Rest
:45 Dips
:15 Rest

Part 4

100 Banded good Mornings


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike
6 minutes max cals
- Rest 5 minutes -
4 x 90 seconds on 30 seconds off
- Rest 5 minutes -
4 x 30 seconds on 90 seconds off
- Rest 5 minutes -
6 minutes max cals

Workout of the Day Septemeber 8, 2019

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Sets
5 Back Squats
10 Banded Kettlebell Swings to eye height
Rest 2 min

Start counting sets after 2-3 warm up sets

Part 3

3 sets
12 Bent Over barbell rows
12 RDL(Romanian Deadlifts)
Rest 60 sec

Keep the focus on a flat back, no rounding. Keep loading to where you can maintain perfect position.

Part 4

14 min
14 Step holding a dumbell in each hand
14 Push Press
14 Cal Row or Bike

Part 5

4 sets
10 V ups
20 Bicycles
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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 3

3 Rounds

Row 1000M
Run 0.25 mi or 3 times around 88 or 2 around 89
Bike 2000M
Rest 3 min between rounds

Part 4

100 Russian Twists

Workout of the Day September 5, 2019

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

Part 1

3 Rounds

10 Pull ups
5 Push ups
5 squats
10 back ext

Part 2

3 Rounds

2 min Air Bike
2 min Burpees
2 min Row
2 min thrusters
1 min rest

Keep effort to around 70-75%. You will have to pace the burpees and break up the thrusters. The thruster need to be light. 12-25# dumbells or 65# with a barbell.

This can be done with 4 people, have each person start at a different station.

Part 3

5 sets

10 overhead sit ups with a 25-45# plate
20 Russian Twists with the same plate

20 twists is a total for both sides.


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.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

4 sets

7 Dumbell Bench press
Rest 30 sec
7-10 push ups
Rest 30 sec
7 Bent over barbell rows
Rest 90 sec

Part 3

4 Sets
Row 300m
10 Kettlebell Deadlifts
5 strict kettlebell press
5 kettlebell push press
50' bear crawl
Rest 2 min

Workout of the Day August 31, 2019

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 sets
4 Front Squats + 8 Back Squats
Rest 2 min between sets

Do a total of 5 working sets. This load should be in the 60-65% range for all set, not crazy heavy. Do the 4 front squats, re rack the bar and go directly into the 8 back squats.

Part 3

3 sets
8 RDL
Rest 60 sec

Part 4

5 Rounds

15 Cal row or bike
15 wall balls
15 alternating dumbell snatch
Rest 60 sec

Can use the rower, air bike, or the bike erg at 89.

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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

20-30 sit ups
Run 0.25 on treadmill
5 Hang Power cleans

Part 3

4 sets
10 weighted overhead sit ups with a plate + 20 Russian Twists

Workout of the Day August 28, 2019

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

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

5 Sets
Every 2 min
5 Hang Power Cleans + 3 Push press

Feel Free to use dumbells or barbells. Do all 5 hang power cleans before doing the 3 push press.

Part 3

a) 4 sets of 3 strict press
b) 3 sets 1:00 dips

Alternate between the 2 movements. Remember to rest. Yes, there is one more set of press than dips, just end on the press.

Part 4

15 min

10-12 Burpees or a 12-15 cal sprint on the air bike
10-12 Pull ups
Rest 1:1 after each round

If the 2 movements take 2 min, rest 2 min before starting the next round.

Part 5

4 sets
12 side plank raises + 45 sec 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.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

4 sets
8 Bulgarian Split sq/ side
12 single arm bent over rows per side

Part 3

4 sets
12 heel raised narrow stance goblet squats
12 single arm kettlebell push press
Rest 60 sec

Part 4

4 sets
Row 500m
20 push ups
Rest 1 min

Workout of the Day August 23, 2019

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

Part 1

3 Rounds

10 Pull ups
5 Push ups
5 squats
10 back ext

Part 2

Build to a challenging Single shoulder press

Don't use your legs

Part 3

4 sets
8 Tate press
8 bent over rows with a barbell
Rest 60 sec


Part 4

4 Rounds
Every 5 min complete
Row 500m or Bike or Airbike 1000 meters
15-25 Air squats
15-25 Push 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike 50 cals
Row 50 cals
Rest 4 min
bike 40 cals
Row 40 cals
Rest 3 min
Bike 30 cal
Row 30 cal
Rest 2 min
Bike 20 cal
Row 20 cal
Rest 1 min
Bike 10 cal
Row 10 cal

Workout of the Day August 20, 2019

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back or Front Squat

4 sets
3 reps- rest 10 sec w bar on body- 3 more reps

Part 3

16 Banded Kettlebell Swings to eye height
4 Wallballs as high as possible
Rest 60 sec

Part 4

4 Rounds
1 min dumbell hang power clean
1 min step ups or box jump/ step downs
1 min burpees
1 min rest

Part 5

If time permits

4 sets
100' double kettlebell front rack carry


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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Build to a tough 5 rep bench press

Part 3

4 sets
12 Skull Crushers w a barbell
12 dumbell straight arm pull overs
Rest 60 sec

Part 4

4 sets

12 bent over rows
14 Dumbell bicep curls
Rest 60 sec

Part 5

4 sets

20 cal air bike
15 push ups
10 pull ups
rest 60 sec

Workout of the Day August 15, 2019

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

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext

Part 2

4 sets
3-5 Towel Pull ups
Rest 10-15 sec
3-5 Towel Pull ups
Rest 10-15 sec
3-5 Towel Pull ups
Rest 10-15 sec
Rest 2 min

Part 3

20-15-10
Dips
Rest 2 min between sets

Part 4

4 sets

Every 4 min on the min
30-40 Jump Ropes
12-15 v ups or hanging knee raises
30-40 jump ropes
12-15 Push ups

Complete the above movements one time through every 4 min.

Part 5

21 cal bike
21 Kettlebell swings or sandbag over the shoulder
Rest 2 min
15 cal bike
15 kettlebell swings or sandbag over the shoulder
rest 1 min
9 cal bike
9 kettlebell swings or sandbag over the shoulder


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Row 50 cal
Bike 50 cal
Rest 3 min
Row 40 cal
Bike 40 cal
Rest 3 min
Row 30 cal
Bike 30 cal
Rest 3 min
Row 20 cal
Bike 20 cal
Rest 3 min
Row 10 cal
Bike 10 cal
Rest 3 min

Workout of the Day August 4, 2019

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

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 rounds

4 bench press
8 pull ups

Part 3

3 Rounds of:
3 sets
30 sec battle ropes
10 L sit presses

Rest 60 sec after each round (3 Sets)

Part 4

4 sets

10 Dumbell Pull overs
10 Skull crushers

Part 5

30-25-20-15-10

Cals on rower or air bike or bike erg
Push 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 rounds

4 min row
4 min bike
2 min rest

Use the ir bike or the bike erg.
Start at a slower pace on each machine and increase the pace each min. For example, on the row start at 24 strokes per min and increase the strokes per min by 2 each min for the 4 min. Do the same on the bike, pick a more modest RPM to start and increase the RPMs by 5 each min.