Attention: Read Instructions

There are a bunch of workouts below. Scroll to the correct date to see what the plan for the day is.

Workout of the Day March 26, 2017

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 2
-10% x 2 reps x 2 sets


Part 3

21-15-9
Thrusters
Burpees

Part 4

1:20 Plank
1:00 Chinese Reverse plank

Part 5

Lunge


TB

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

16 min
2 Walk around middle of hall with sandbag on shoulder
8 Push ups
16 Step ups onto 2-3 plates

Part 3

Plank
:20 on
1:40 off

The Next Morning 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

Shoulder press
3-3-3-3-3

Part 3

Death by pull ups

On min 1 do 1 pull up. Min 2 do 2. Min 3 do 3. You get the idea. Go till failure.
Use ring rows as well.

Workout of the Day March 23, 2017

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
8 L-Seated Dumbbell Press
Rest 60 seconds
10 Bent over dumbbell row
Rest 60 seconds
100m single arm farmers carry (switch at 50m)
Rest 60 seconds

Part 3

3 Rounds
Every 6 minutes
Row 500 Meters
15 Burpee Box Jump or Step-Overs

TB

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 sprint 30 sec
Bike light 30 sec

Part 3

3 sets
45 sec per arm Single arm farmers carry

The Next Morning 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 squats
10 back ext

Part 2

60 cal row
50 jump ropes
40 wall balls
30 push ups
20 pull ups
10 turkish get ups

Workout of the Day March 18, 2017

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

Back Squat

Build to a challenging set of 3
-10% x 3 reps x 2 sets

Part 3

12 min

10 Pull-Ups
20 Alternating Reverse Lunges with Dumbbells
30 Sit-Ups


TB

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

5 Burpees with hands on box, no push ups
10 squats
60 sec bike sprint
Rest 2 min between rounds

Part 3

Plank :20
Rest 1:40

The Next Morning 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

10-10-10

Part 3

Row 2 km

Workout of the Day March 15, 2017

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 teams of 2, complete a full round of the movements then switch partners:

10 min
10 Push Press

5 Burpees

Rest 5 min

10 min
Row 150 Meters
15 Kettlebell Swings to eye height

Part 3
Tabata:
Stir the pot
V ups

Part 4
Lunge

TB
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 30 sec
Rest 2 min
Bike 1 min
Rest 90 sec
Bike 90 sec
Rest 1 min
Bike 2 min
Rest 30 sec
Bike 3 min
Rest 1 min
2 min
rest 90 sec
90 sec
rest 2 min
Bike 60 sec

Part 3

Plank :20
Rest 1:40


The Next Morning 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

5 Push ups
10 squats
10 back ext

Part 2

Three Rounds

8 Goblet Squat
Rest 90 seconds
8 Pull ups
Rest 90 seconds
Bottom’s Up Kettlebell Carry x 100-Feet (50′ each side)
Rest 90 seconds

 Part 3
 
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Burpees

Workout of the Day March 10

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

-10% for 2 sets of 3 reps

Part 3

Run0.5 mi

50-75 kettlebell swings

Run 0.5 Mi

Part 4

75-100 sit ups

TB

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

10 min

5 Ring rows

10 Pushups from knees

15 squats

Part 2

3 Rounds

45 sec Double arm farmers carry

8 step ups

The Next Morning 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 set of 6

-10% x 3 reps and 2 sets

Part 3

3 sets

8 single arm dumbbell presses per side

rest 60 sec

45 sec plank

Rest 60 sec

8 Bulgarian Split Sq per side

rest 60 sec

30 mountain clinbers

rest 60 sec

Workout of the Day March 7, 2017

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

6 Rounds

15 Dumbell Push Press
10 Dumbell Front squats
5 Dumbell Burpee Box overs

Part 3

3 sets

1:10 plank
1:00 Chinese Reverse Plank

Part 4

Lunge






TB

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

8 Ring rows
10 Push ups
10 squats
10 back ext

Part 2

20 min

Single arm Farmers carry around middle of main floor (one lap per arm)
10 Kettlebell swings to eye height (light)
20 Mountain climbers
1 min on the rower

Hands for the moutain climbers can go on a bench if you want.

 Part 3

Plank :20
Rest 1:40


The Next Morning 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

15 min
Push Press
Build to a challenging  set of 3

Part 3

10 min
25 Jump ropes
2,4,6,8.....etc Burpees
2,4,6,8... etc Dumbell snatch
After each set of jump ropes add 2 reps of the dumbell snatch and burpee.

Rest 5 min

10 min
15 Kettlebell Swings
15 box jumps or step ups
500' Shuttle run

Measure out a distance then run back and forth till you get to 500'

Workout of the Day March 2, 2017

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
3-3-3-3-3

Part 3

4 min

9 Hanging knee raises
6 Thrusters
30 Jump ropes

Rest 1 min

4 min

9 Hanging knee raises
6 Thrusters
30 Jump ropes

Part 4

If time permits, lunges and core



TB

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

8 No push up burpee
8 Ring rows
40 sec bike sprint

Rest 2 min between rounds

If you don't want to bring your hands to the floor you can put them on a bench for the no push up burpee.

Part 3

:20 plank
1:40 rest



The Next Morning 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 for 15 minutes
Minute 1 –8 Ring Rows
Minute 2 – 20 Mountain climbers
Minute 3 – 3-4 Turkish Get ups (try to use both hands)
Minute 4 – Plank 40 sec
Minute 5 – 30 sec overhead dumbell hold

This is 3 sets of each




Part 3

3 Minutes of Rowing
3 Minutes L-Seated dumbell presses
3 Minutes of Rowing
3 Minutes of Dips
3 Minutes of Push-Ups

Workout of the Day February 27, 2017

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

Back Squat
5-5-5

Part 3

15 min

12 step ups or box jumps
9 Kettlebell Swings to eye height (heavy)
12 Pull ups

Part 4

3 sets
45 sec per arm single arm farmers carry
45 sec Chinese reverse plank



TB

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

3 Rounds

1 min bike
30 sec rest
1 min farmers carry
30 sec rest
1 min dumbell push press
30 sec rest
1 min step ups onto 2 -3 45# plates (use a sandbag if you want)
30 sec rest

Part 3

Plank
:20 on
1:40 off

The Next Morning 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

Row 500M

Rest as needed. A min of as long as it takes to row. Just have one guy go, then the next, and then the next. You get the picture. These are hard efforts!

Workout of the Day February 22, 2017

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

For 24 min (6 rounds)

Every minute, on the minute alternating between:

Minute 1 –Row 150-200m
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbell Thrusters
Minute 4 – 4-6 Pull-Ups

Part 3

Lunges

Part 4

Core

Tabata (8 rounds 20 on 10 off all in a row per movement)

Stir the pot

v ups

After the 2 tabatas:

3 sets

single arm farmers carry 45 sec per arm

TB

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

For 24 min (6 rounds)

Every minute, on the minute alternating between:

Minute 1 –Bike Sprint 40 sec
Minute 2 – 10 Kettlebell Swings
Minute 3 – 10 Dumbell Push Press
Minute 4 – 4-6 Ring Rows

Part 3

4 sets
Plank 20 sec
Rest 1:40

The Next Morning 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

8 min 

32 jump ropes

16 alternating dumbell snatch

8 burpees 

Rest 8 min

8 min

32 Jump ropes

16 L seat Dumbell press

8 Burpees

Workout of the Day February 19, 2017

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

In 15 min
Build to a Tough set of 3

Part 3

7 Rounds

Row 250M
10 Hang Dumbell Snatch (5R then 5L)
Rest 1 min between rounds

Rest 2 min

7 Rounds
Bike sprint 1 min
10 Hanging Knee raises or V ups


If there is too much work in today, this will likely take 70 min, don't do the squats. Part 3 is a sprint with a recovery.

TB

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 Ring rows
10 squats
10 back ext

Part 2

3 rounds

1min bike
1 min farmers carry
1 min push ups (from on toes or knees)
1 min kettlebell swings (light)
1 min rest

Part 3

4 sets
Plank 20 sec
Rest 1:40




The Next Morning 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
7 squats
10 back ext

Part 2


4 Rounds

6 Deadlift (light to moderate loading only)
Rest 60 seconds
8 Single-Arm Dumbbell Press (8 per arm)
Rest 60 seconds
60 second farmers carry
Rest 60 seconds

Part 3

2 Min row
2 Min of Kettlebell Swings
2 Min of Push-Ups
2 Min Squats

Workout of the Day February 14, 2017

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

3 Rounds

8 Shoulder Press
Rest 60 seconds
8 Bent-Over Barbell Row
Rest 60 seconds
60 Second Plank
Rest 60 seconds

Part 3


4 Rounds

2 minutes
6 Dumbbell Push Presses
6 Renegade Rows

Rest 2 min between sets

Renegade row is a push up row on right, push ups row on left. See vid below.

Part 4

Lunge and core if time permits

TB

Part 1

3 Rounds

10 Ring Rows
10 Push ups
10 squats
10 back ext

Part 2

Goblet Squats
8-8-6-6

Use a kettlebell or dumbell for loading and try to increase the load each set.

Part 3

Bike

30 sec on
3 min off
1 min on
2 min off
2 min on
1 min off
3 min on
30 sec off
2 min on
1 min off
1 min on
2 min off
30 sec on

The Next Morning 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 min Row or bike sprint

rest 2 min

Then:
 5 rounds

60 Jump ropes
10 alternating dumbell snatch

Rest 3 min Between rounds

Then rest 2 min

5 min Row or bike sprint