Workout of the Day February 15, 2020

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
Every min on the min
Using 60-70%
5 sets of 5 reps with a medium grip
5 sets of 5 reps with a wider grip

Part 3

Dumbell Bench Press
3 sets of 8 reps
Rest 60 sec

Part 4

Dumbell Hammer Curls
4 sets of 10 reps
Rest 60 sec

Curl the dumbell all the way up until the head of the dumbell touches the shoulder.

Part 5

21-15-9
Pull up
Thrusters

Use dumbells or a barbell for the thrusters. The load shouldn't be too heavy. This should take under 6-8 min. Choose load and pull up variation appropriately.

Part 6

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 Push ups
5 squats
10 back ext

Part 2

15 Rounds

3-5 pull ups
10 V ups
10 Air Squats
6 Alternating Dumbell Snatch
Rest 30 sec

Workout of the Day February 12, 2020

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

In 15 min
Build to a challenging set of 5 Back Squats

Use the tempo:
3 sec down and 2 sec pause in the bottom
use 7-8 sets to get there
This will be a lighter load than a regular set of 5 reps

Part 3

4 sets

8 reverse lunges/ leg (front foot elevated and holding dumbells if you are able)
Rest 60 sec

This can be made more challenging by placing you front foot on a plate, and putting a dumbell in each hand.

Part 4

1 Round
21 thrusters
21 sit ups
Into:
2 Rounds
15 thrusters
15 sit ups
Into:
3 rounds
9 thrusters
9 sit ups

Use dumbells or a barbell for the thrusters.

Part 5

Dumbells overhead sit ups
5 sets of 5 reps
Make sure to anchor your feet under something (like heavy dumbells)
Rest 60 sec

Part 6

4 sets
15 goblet squats (light)
15 banded hip Bridges
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

5 Rounds

75 Jump ropes
30 cal bike or row
15 burpees

Part 3

4 Rounds

10/ side
half kneeling landmime oblique twist

Workout of the Day February 7, 2020

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

Every min on the min
10 min perform:
3 back squats at 70%

Part 3

4 rounds
12 split leg dumbell good mornings
Rest 60 sec between sets

Feel a stretch in the front leg hamstring then come up. Just hold a dumbell in each hand at the side. The video show a barbell on the back, we are not doing that.

Part 4

4 Rounds

12 Banded Kettlebell Swings
Rest 60 sec between sets

Focus on squeezing the butt.

Part 5

10 min

10 Pull ups
10 L sit press
10 Hanging knee raises
10 step ups per leg (leave the leg on the box and do all 10 on one side before switching)
20 russian twists



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

9 min
Every min on the min
3 floor press with 75% load

Part 3

3 set
8 reps single arm dumbell row
Rest 60 sec

Part 4

4 sets
8 bent over barbell row
Rest 60 sec

Part 5

30 pull ups
30 dips
200' sinlg arm overhead carry switching arms every 50'

rest 5-10 min

4 rounds
2 min battle ropes
25 wall balls

Workout of the Day February 4, 2020

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 tough set of 2
OR
Dumbell Bench Press
Build to a challenging set of 5

If a barbell aggravates elbows or shoulders, do the dumbells

Part 3

Skull Crushers
4 sets of 10 reps
Rest 60 sec between sets

Use a barbell or dumbells

Part 4

2 Rounds
0.25mi run or row 400m or bike 1200m
21 Kettlebell Swings
12 Pull ups
Into:
3 rounds
50 jump ropes
12 dumbell hang clean and jerks
Into:
4 Rounds
20 Sit ups
30 Air squats
40' single arm overhead kettlebell carry (20' per arm)

Part 5

If time permits

100 Banded pull aparts



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

Every min on the min
Alternating movements

First 10 min
Odds: 12-15 cal row or bike
Evens: 14-20 Reverse Lunges holding a dumbell in each hand
Rest 3 min
Second 10 min
Odds: 15-20 Dumbell Push press
Evens: 15-20 Sit ups
Rest 3 min
Third 10 min
Odds: 12-16 Renegade Rows
Evens: 10-15 Burpees

Do the prescribed work in each min. Shouldn't take you too much longer than 45 sec to complete the work. Scale back the numbers or the load to achieve this.Do the odd movement in the odd min and the even movement in the even min.

Workout of the Day January 30, 2020

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 back ext

Part 2

20 min
Go onto a cardio machine of your choice

Every 2 min Perform:
4 Burpees
6 Kettlebell Swings
8 Air squats

Part 3

2 Rounds

50 sit ups
100' Sand Bag Bear hug walk
25 cal bike or row

Part 4

100 banded pull aparts
100 banded tricep push 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.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

9 min
Every min on the min
3 Bench Press
Load around 70%

Part 3

Floor Press
3 sets of 8
Rest 1 min between sets

Part 4

3 sets
12 Dumbell Rollback tricep extension
Rest 60 sec

Part 5

4 sets
15 cal air bike
15 Push ups
rest 2 min between sets

Workout of the Day January 27, 2020

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

Build to a tough Back Squat Single

No misses, stop when it feels heavy. Use a spotter on each side of the barbell.

Part 3

4 Sets of 12 Good mornings or goat bag hinges
Rest 90 sec between

Part 4

4 Rounds

Run 600m or Row 600m or Bike 1500m
25 Goblet Squats

Part 5

Sit ups against bands
5 sets of 10 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press

Build to a Challenging Single

Part 3

Floor Press

3 Sets of 8

Part 4

14 min

3-6-9-12...

Dumbell Deadlift
Dumbell Hang Power Clean
Dumbell Push Press

Go for the 14 min. Add 3 reps after each set

Part 5

4 sets of 30 russian twists

Workout of the Day January 22, 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

Front Squats
12 sets
2 Reps Every 30 sec
Load is 60%

Can do goblet squats w dumbell as well.

Part 3

4 Sets

100' Lunge (holding dumbells at side or in front rack)
50' Bear Hug Sandbag carry
60 sec easy bike

Part 4

125 Jump Ropes
75 Wall Balls
50 Kettlbell Swings or Dumbell Snatch
40 Hanging Knee Raises

Part 5

5 Rounds

50' Plank Plate Drag


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

6 rounds
500M row or 1250M bike
100' Kettlebell Front rack carry
50' Farmers Carry
25 Push ups

Feel Free to scale back the push ups

Workout of the Day January 19, 2020

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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In Teams of 2
Alternating full Rounds

40 Rounds (20 each)

5 Wall balls
4 hanging knee raises or v ups
3 Burpees over a dumbell
While 1 partner does a round, the other will row

So how this works: Partner 1 will complete the 5 wall balls, 4 hanging knee raises and 3 burpees; partner 2 will row till they are done. They the switch and partner 2 will do the 5-4-3 and partner 1 will row till they are done the 3 movements. If there are multiple partner sets, feel free to bike.

If you don't have a partner, do:
20 rounds
5 Wall balls
4 hanging knee raises or v ups
3 Burpees over a dumbell
30 sec row


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

Back Squats
12 sets of 3 reps
Loading around 55%
Rest 30 sec between

Part 3

4 sets

8 Bulgarian Split squats per side

Part 4

5 Rounds

12 Kettlebell Swings
9 Goblet squats
6 L sit press

Workout of the Day January 14, 2020

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
7 squats
10 back ext

Part 2

4 sets of 8 reps
Kettlebell or barbell sumo deadlift

Feel free to use 1 or 2 kettlbells is you choose the kettlebell option.

Part 3

4 sets
12-16 banded kettlebell swings
Rest 60 sec

Part 4

Bulgarian Split squat hugging a sandbag
3 sets
8/ leg
Rest 60 sec

Part 5

2 rounds

2 min battle ropes
60-80 Air squats
10-20 sandbag over the shoulder
100' Front Rack Kettlebell 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Row
2 sets of:
3 Rounds
4 min at a challenging pace
90 sec at half that pace

When I suggest a bike, an air bike is ok too. Or choose a spin bike, it is just hard to gauge a pace on a spin bike (unless you are using the concept2 bike at 89 station, and I would suggest using that bike).
Rest 2 min between sets

Part 3

4 sets

:45 sec/ side side plank
:45 sec prone plank
Rest 15 sec between sides and 1:15 between sets

Workout of the Day January 11, 2020

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

Push Press

Build to a challenging set of 3

Part 3

3 Rounds

1000M row or 2000m bike
30-40 wall balls
15-20 dips

Part 4

4 sets

15/ side banded side bends
30 sec/ side, side plank (weighted if able)



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

1000M Run or 2000M bike
30 banded knee raises
30 step ups

Part 3

Tabata Stir the pot

Workout of the Day January 6, 2020

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

In 15 min

Shoulder Press
Build to challenging set of 2

Part 3

1 min Push ups
1 min rest
1 min L sit press
1 min rest
1 min push ups

Part 4

3 sets

10 bent over dumbell row

Part 5

50 Hanging knee raises
30 Sand Bags from the ground to over the shoulder
50 Pull ups
30 Dumbell Thrusters


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 or Row

3 Rounds

60 sec at 85%
30 sec light
60 sec at 90%
30 sec light
60 sec at 95%
30 sec light
60 sec at 100%

Rest 2 min between the rounds

The idea is to build the intensity in each 60 sec period. The percentages are there to illustrate that.

Part 3

4 sets

20 sec per direction stir the pot

Part 4

100 Banded Good mornings

Workout of the Day January 3, 2020

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

Alternating Movements
Every min on the min

Odds: 3-8 Towel Pull ups or Towel Ring Rows
Evens: 8 L sit presses

At the start do the towel pull ups, rest till the next min then do the 8 L sit presses. Continue in this fashion for the 10 min (5 sets of each movement).

Part 3

14 min

40 Wallballs
30 Hanging Knee raises or V ups or 1 min per arm single arm farmers carry
20 Kettle bell swings to eye height (heavier) or Dumbell Hang Power Cleans

Go through the 3 movements in the rep scheme for the 14 min.

Part 4

3 sets

60 sec hollow body hold


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

Back Squat

Build to a challenging set of 3

Part 3

4 sets

10 Bulgarian Split squats per leg
12 Banded Kettlebell Swings
Rest 60 sec

Feel free to load the split squats if you want

Part 4

6 Sets

30 sec bike sprint
Rest 2:30 between sets

Part 5

100 Banded good Mornings