Workout of the Day February 25, 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

This is a partner workout.

30 min
Run 0.25mi or Row 500m (prioritize running)
30 Step ups or box jump up/ step downs
30 wall balls

Team members will aternate tasks with only one partner working at a time. So partner 1 will run, partner 2 will box jump, partner 1 will wall ball, partner 2 will run...

Part 3

3 Sets
Side plank right 1 min
Rest 15 sec
Side plank Left 1 min
Rest 15 sec
30 sec Prone plank
Rest 1 min



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 squats
10 back ext

Part 2

Take 20 min for:

Shoulder Press
1-1-1
Push Press
3-3-3

Part 3

3 rounds
8 per side half kneeling single arm kettlebell press
45 sec per side single arm front rack kettlebell carry

Keep the elbow down and the kettlebell in front of the body for the front rack carry.

Part 3

2 Rounds

90 sec bike sprint
30 sec rest
90 sec dips
30 sec rest
90 sec row
30 sec rest
90 sec push ups
30 sec rest

Workout of the Day February 22, 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 squats
10 back ext

Part 2

2 Runds
Max effort set of pull ups
rest 2 min
Max effort set of push ups
Rest 2 min

Part 3

20 Min
Every min on the min alternating movements

Min 1- 50 Jump ropes
Min 2- 12-15 hangning knee raises
Min 3- 30 sec bike sprint
Min 4- 12 Barbell Rows
Min 5- 10 Weighted setp ups holding onto dumbells in each hand

Part 4

12 Rolling Tricep  Extensions
12 Reverse Dumbell Curls

Part 5

If time allows tabata 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

Back Squat
5-5-5-5-5-5

Part 3

3 Sets
8 per leg Bulgarian Split squat
12 Kettlebell Good mornings

Part 4

6 Rounds
Row :30 sec all out
Rest 2 min

Part 5

Stir the pot
6 Rounds
10 sec per direction
20 Sec rest

Workout of the Day February 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 squats
10 back ext

Part 2

27-21-15-9

Row cals
Push ups

Rest 5 min

27-21-15-9

Walking Lunge steps holding onto dumbell in each hand
Pull ups

If the pull up volume seems high, incorporate ring rows. You could also do 21-15-9-6

Part 3

3 sets
1 min side plank left
1 min side plank right
rest 30 sec
1 min prone plank
Rest as needed 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

Front Squat
Build to a challenging set of 2 with a 2 sec pause in the bottom of the squat
-10% for 2 sets of 2 with no pause

Part 3

Good Morning
8-8-8-8
Use a barbell. Brace hard and keep the chest up. Keep loading lighter if unfamiliar with movement. Skip if unknown to you.

Part 4

For 20 min
Every min on the min, alternating movements
Min 1- 32 skip ropes
Min 2- 16 Jump Lunges
Min 3- 12 Kettlebell Swings
Min 4- 8 Dumbell Push Press (heavier)

Workout of the Day February 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 back ext

Part 2

20 min

30 Cal  Row
20 Squats
15 Kettlebell Snatch (switch hands every 5 reps)
10 Step ups holding onto kettlebell

Sub in a 2 min bike or run for the row. I prefer to rows doe though.

Part 3

3 sets
Challenging set of hanging knee raises
Kettlebell Good morning (hold kettlebell to chest)

Part 4

3 Sets
1 min side plank per side
Rest 1 min 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

Bench Press
Work up to a challenging set of 3 (85%)

Part 3

Push Press
Work up to a challenging set of 3 (85%)

Part 4

4 Rounds
10 Barbell Rows
Rest 60 Sec
10 Incline Tate press
Rest 60 sec

Part 5

50 Banded Bicep Curls
50 Banded Push downs

Part 6

6 Rounds

Stir the pot
10 sec each direction (20 sec total)
20 sec rest

Workout of the Dady February 6, 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

55 Kettlebell Swings
55 Wall balls
55 cals on the rower
55 push ups

Part 3

Tabata Stir the pot
10 sec each direction followed by 10 sec rest

Part 4

Walking lunges



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

Back Squat

Build to a Challengning set of 2
-20% for 2 sets of 5

Part 3

8 Good mornings
16 Banded face pulls

Part 4

8 per side bulgarian split squat with barbell on front of shoulders
16 bicep curls

Part 5

2 min Row all out
Repeat after 4 min rest
see how many cals you can get

Workout of the Day February 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.

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


Dumbell Push Press
5-5-5-5-5
Rest 90 sec between sets


Part 4

3 Sets
12-20 pull ups
Rest 90 sec
12-20 Dips
Rest 90 sec

Part 5

3 Rounds
10 Seated incline dumbell curls
Rest 60 sec
15 Rolling tricep extension
rest 60 sec

Part 6

3 Sets
45 sec per side side plank

Part 7

Stir the pot
8 sets
20 on 20 off



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

10 Min
Alternating movements every min on the min
Odd min: 4-8 pull ups
Even Min: 10-12 hanging knee raises

Part 3

20 min
15 Hang Power clean
10 Cal on the Rower
15 Wall balls
10 cal on the Rower
Rest 60 sec

If you are not comfortable with the hang power clean sub in kettlebell swings. The loading on the barbell for the cleans should be no more than 75 lbs. You can also feel free to cut the number of reps in the hang power clean. Focus should be on position and form. Remember to squeeze the back on the whole lift. NO ROUNDING of the back is acceptable. Move equipment close together to minimize transition time.

Part 4

Core and lunge

Workout of the Day January 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
5 squats
10 back ext

Part 2

With a partner
30 min

30 wall ball
30 kettlebell swings
300M row each

Each partner completes 15 reps of each movement before the other can start. If this seems daunting, do the workout with a team of 3 and do 10 reps each and 250M row. Sub in a 1:30 bike or run instead of the row.

Part 3

3 sets

1 min 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squats
8 Sets of 2 reps every 60-90 sec

Use a load around 80% of maximal.

Part 3

Good Mornings
4 sets of 8 reps

Use a barbell on the back for these. If that is not comfortable, use a kettlebell and hold it with both hands close to your chest. Keep the loading smart.

Part 4

Step ups holding onto dumbells
3 sets of 10 reps per leg
Rest 60 sec

Part 4

Single leg RDL with kettlebell
4 sets of 10 reps

Part 5

Russian twists holding onto a plate
Accumulate 100 reps

Part 6

Accumulate 100 Banded leg curls per side

Workout of the Day January 24,2017

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

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

Build to a challenging single rep
-20% of 2 sets of 3

Don't use your legs.

Part 3

21-15-9

Hang power cleans
Dips

If you are using a barbell for the hang power cleans don't do over 75-95 lbs. If using dumbells don't use heavier than 35lb per hand. 

Part 4

3 Sets

15 Dumbell curls
30 banded tricep extensions

Part 5

Tabata 
Dead bug
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

7 squats
10 back ext

Part 2

60 Jumping Lunges
40 Kettlebell swing to eye height
20 Push-Ups
10  Pull ups
0.5 mi run
10 Pull ups
20 Push-Ups
40 Kettlebell Swings to eye height
60 Jumping Lunges

Part 3

Minute 1 –10 Ring Rows
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 –Prone Plank 40 sec
Minute 5 – Hollow rock hold 40 sec

Challenge 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

Rest aaround 5-7 min before starting part 2.

Part 2

This a challenge workout. It uses the rowers, this limits the number of people who are able to do the workout at the same time. Do it one day on your own or the next day. Or break it up with a partner, one goes, the other squats, then switch.

20 Rounds

10 Cals Rowing
5 Thrusters (using dumbells)

Workout of the Day January 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

5 Push ups
10 squats
10 back ext

Part 2

24 min

In teams of 2

3 Pull ups

6 push ups

9 hanging knee raises

12 kettlebell to eye height

15 cal on the rower

Alternate movements between the partners. Partner 1 does the pull ups, partner 2 does the push ups, partner 1 does the hanging knee raises etc.

Part 3

3 sets

45 sec side plank right side

45 sec prone plank

45 sec side plank left side

Part 4

Lunge

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

Front Squat

Build to a challenging set of 3

-20% for 2 sets of 5

Remember to keep the chest and elbows up as you descend. Brace hard. If you aren't as familar with this load modestly.

Part 3

Deadlift

10 sets of 2
Rest 60 sec between sets 

Load should be like 70%. Not too heavy and should move well. Watch the video. If you are new to this keep it very modest, or do 5 kettlebell suitcase deadlifts per side.

Part 4

Single leg barbell RDL

4 sets of 8 reps per leg

Rest 60 sec between sets 

 Part 5

Goblet squats

3 sets of 15 to a bench or box

Part 6

banded ab pull downs

accumulate 100 reps