Workout of the Day April 30, 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

Bulgarian Deadlifts
4 sets of 6 reps per leg

Focus on positioning not loading.

Part 3

Kettlebell swings

4 sets of 15 reps

Rest 1 min between sets

Part 4

12 min

8 Med Ball cleans or 4 hang power cleans + 4 Front Squats

16 V ups or sit ups

Part 5

Prone Angel

4 sets of 12 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.

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

Dips

5 sets of 5 reps

If you can easily do 5 reps, add weight with a dumbell between your knees.

Part 3

8 min

Every min on the Min

10-12 hanging knee raises

Part 4

5 Rounds

Every 3 min complete

1 min SPRINT on the bike

10 cal row

Go hard in this. Push the row pace. Transition quickly between movements. Do the 1 min bike sprint and row as fast as possible then rest the remaining time left in the 3 min.

Workout of the Day April 27, 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

40-80
Box Pistols or Single leg step ups

This is practice of a single sided drill. Choose a total number of reps appropriate to you. Choose one or the other, you don't need to use a box for the pistol drill. You can stack up some plates to stand on as well. You can also use a rack/ rig to help support yourself. If you do the step ups, do sets of 5 per side, focus on standing up on the leg which is elevated. For the step ups you can also use plates to step up onto.

Part 3

8 min
12 Goblet or front squats
12 burpees

**Rest 5 min**

6 min
8 Thrusters (barbell or Dumbell)
8 Burpees over the bar

For the first 8 min, do the 8 reps of each movement, for as many rounds as possible, for the 8 min. Rest 5 min, then do 6 min of the reps listed for the 2 movements, for as many rounds as possible. You can scale the bar facing burpees by stepping over or just doing a regular burpee. You can also hop over dumbells if you are using dumbells.

Part 4

If time permits

5 sets
1 min battle ropes
2 min rest

Part 5

If time permits
core
40 sec russian twist
20 sec rest
40 sec hollow or plank hold
20 sec rest

Choose a number of 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

0.62 mi run or 1 km row
4 min bike
1. 25mi run or 2 km row
8 min bike
0.62 mi run or 1km row
4 min bike

Part 3

4 sets
100' farmers carry pinching a plate in each hand
45 sec plank

Workout of the Day April 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Row 800-1000m
50 step ups
2:30 on the bike
Rest 1 min

This is a longer piece. You can run 0.25 to 0.5 mi on the tread mill instead of the row. If you run this distance, you best be comfortable with distance if you do the 0.5 as that's a total of 2.5mi (4km).

Or you can bike hard for 3.5-4 min instead of row and run 0.25 instead of bike.

If you are rowing and want a different measurement do 60 cals.

You can also mix and match my suggestions. This will likely take around 50 min total.


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

 30 Towel Pull ups

You can also take one of the battle ropes and drape it over the pull up bar. Break up work early, don't do a big set out of the gate.

Part 3

5 Sets
6 Plyo push ups
Rest 60 sec

Walk your hands down off the plate

Part 4

3 sets
10 Barbell rows
12 Bicep curls

Part 5

4 sets
45 sec per side, side plank
20 sit ups

Workout of the Day April 19, 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

15 Min
Alternating Movements
Every min on the min
Min 1: 15 wall ball
Min 2: 45  sec row or bike
Min 3: 10 Hanging knee raises

Part 3

In 15 min
Push Press
5 sets of 2 reps

Part 4

15 Min
7 Hang power cleans
7 Front Squats
14 burpees
Rest 1 min

For this, do the hang power cleans, then the burpees, rest for 1 min, then repeat for the 15 min. Sub in a heavy kettlebell swing plus goblet squat if not comfortable with the hang power clean or front squat.

Finish with core (stir the pot and 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

12 min
Alternating Movements
Every min on the min
Min 1: 50 jump ropes
Min 2: Max effort push ups (one set)

Part 3

Row 1600M
20 Burpees
Bike 3 Min
20 Burpees
Row 1600M

Part 4

4 Sets
45 sec l side plank
45 sec r side plank
Rest 1 min between

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

Part 2

Run 0.5 mi            or    Row 1000M       or    Bike 4 min
Run 0.5 mi                   Row 1000M               Bike 4 min
Run 0.37mi                  Row 750M                 Bike 3 min
Rub 0.37 mi                 Row 750M                 Bike 3 min
Run 0.25mi                  Row 500M                 Bike 2 min
Run 0.25 mi                 Row 500M                 Bike 2 min
Run 0.12 mi                 Row 250M                 Bike 1 min
Run 0.12 mi                 Row 250M                 Bike 1 min

Rest 2 min between efforts and 3 min between distances

An example of the rest would be: run the 0.5, rest 2 min, run the next 0.5, rest 3 min before starting the 0.37 run.

This part will take between 35-45 min ish.

Part 3

8 Minutes
Every min on the min
Perform a set of pull ups or ring rows

Chooses a rep scheme which is doable for 8 sets. For this you will do one set of pull ups, at your chosen rep scheme, at the top of every min for 8 minutes (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

20 min
Alternating Movements Every min

Min 1: 50' Single arm farmers Carry per arm
Min 2: 15 Kettlebell Swings
Min 3: 40 Jump Ropes
Min 4: 15 Hanging knee raises or knee to elbows
Min 5: 15 Ground to Overhead with a plate (45#)

Part 3

3-5 sets

15 vups
15 Banded Goodmornings
30 sec side plank per side

Workout of the Day April 11, 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

Front Squat
5 sets of 4 reps

The bar should be moving quick.

Part 3

5 sets of 10 per leg

Bulgarian Split squats

Hang onto dumbells on side to increase the stress. Take this part out if you are worried about sore legs. Today has a lot of legs.

Part 4

10 min

10 Med ball cleans
20 Russian Twists holding onto med ball
30 wallking lunges holding on to med ball

Do all 3 movements for the 10 min. Do the cleans, twists then lunges. Then start over and continue for 10 min.

Part 5
If time permits

3- 4 sets

60 sec plank on elbows
10 plank knee to elbow


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

4 Rounds

25 Push ups
500M Row

Rest 2 min between rounds

Part 3

6-8 rounds
Stir the pot
10 sec per direction 20 sec rest

Then:

Tabata (8 rounds 20 on 10 off)
Side planks (alternate sides every set, total 4 per side)

Workout of the Day April 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 back ext

Part 2

For 5 min
Every 5 sec
odd: 1 burpee
even: 1 Squat

For this, with a squat at 0, at 5 sec do a burpee, at 10 sec do 1 squat, at 15 do 1 burpee.
Do this pattern for 5 min. Only do 1 rep of each movement.

Part 3

6 Rounds
1 hang power clean + 3 front squats.

Start with an empty bar and then slowly add load. Only start counting working sets once you are thinking you are around where you might stay for loading.
For this do 1 hang power clean, stand up all the way, then execute 3 front squats. Keep loading to a place where you feel you can maintain a good hang clean position. The squatting should not be a grunt.

If you don't know the hang power clean, or aren't comfortable with it yet, do 4 front squats out of the rack.

Part 4

In 7-10 min
6 sets of 2 deadlifts

Part 5

Tabata row or bike hard
Rest 1 min
Tabata goblet squat
Rest 1 min
Tabata hanging knee raises, sit ups or v ups
Rest 1 min
Tabata Row or bike hard

A tabata consists of 8 rounds of 20 sec of work followed by 10 sec rest. This is 4 min total time. Do all of the 8 rounds of each movement before moving on to the next. So do all 8 rounds of 20 on 10 off of row, rest 1 min, then start 8 rounds of 20 on 10 off of the squatting etc.

Part 6

If time allows, core work.



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
6 Push ups
10 squats
10 back ext

Part 2


30 Min
500M row
0.25 mi run on treadmill
2 min ride on bike

Part 3

Core

Workout of the Day April 3, 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

Back Squat
5 sets of 3 reps

Keep loading/ effort around the 70% mark
I also want you to take a 3 sec count on the way down then explode up
This should take around 15 min 

Part 3

Push Press
5 sets of 5 reps

This should take around 15 min

Part 4

5 sets
6 pullups
20 banded tricep extensions

2 min rest between.

Take this part out if time is short.

Part 5

3 Rounds
30 sec HARD bike sprint
30 Dumbell Snatch
Rest 2 min

The bike should be very hard. Sub in a lighter kettlebell swing for the snatch if you wantski.

Part 6

Core
Could do:
4 sets
30 sec superman hold
30 sec hollow hold
30 sec side plank.

Take out if time is tight.



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

24 min
Every min on the min
Alternating Movements

Min 1- Row 180-200M
Min 2- 15 Jump up/ step downs
Min 3- 10 Dumbell Thrusters
Min 4- 8-10 Dips

For this complete the work in each min, then rest any remaining time before starting the next. Sub in step ups for the jump ups.

Workout of the Day March 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
10 squats
10 back ext

Part 2

Front Squat
9 sets of 2 reps

Load should be around 60%, and do a set every 60 seconds.

Part 3

Deadlifts
10 sets of 1 rep

Load should be around 60%, and do a set every 60 seconds.

Part 4

3 rounds
8-10 Single leg dumbell RDL per leg
Rest 60 sec
8-10 Barbell Rows
Rest 60 sec

Part 5

Stir the pot
 4-6 sets
10 sec each direction
rest 20 sec between

100 Banded ab pull 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.

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

30 min

Row 250m
Rest 1 min
Farmers Carry 150'
Rest 30 sec
Row 250m
Rest 1 min
10 Goblet squats
Rest 20 sec

Do the above movements for 30 min. If you have a partner, you can each do the reps above and take out the rest. This is a fun way to do the workout.

Part 3

3 rounds

30 sec l side plank
30 sec prone plank
30 sec r side plank

Workout of the Day March 26, 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

5 Rounds
Every 8 min complete one round of:

20 Lunges holding onto dumbells
15 dumbell push presses
15 squats holding onto dumbells
0.25 mi run or 500M row or 2 min bike

For this workout, you will have 8 min to complete the 4 movements above. If it takes you 4 min to complete the the work, you rest the remainder of the 8 min (4 min). Once at the 8 min mark, start the next round. Do 5 rounds of this. For the dumbell squats, hold the dumbells on the shoulders.

Part 3

3-4 rounds
45 sec side plank per side
45 sec front rack kettlebell carry.

Rest as needed.


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 Push ups
10 squats
10 back ext

Part 2

Bench Press

9 sets of 3 reps

The bar should be moving fast.

Part 3

Seated Arnold Press
5 sets of 10 reps
Rest 90 sec

Part 4

4 rounds

8 Pull ups
Rest 60 sec
10 Hammer Curls
Rest 60 sec

Part 5

3 Rounds

10 Dumbell Pull overs
Rest 60 sec
20 Diamond Push ups
Rest 60 sec

Part 6

3 Rounds
30 Russian Twists holding onto a plate.

Workout of the Day March 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
5 Push ups
10 squats
10 back ext

Part 2

Deadlift
In 10 min work to a comfortable set of 3 deadlifts.
If you don't have enough time for the full 60 min of the workout today, remove this part.

Part 3

Front Squats
6 sets of 2 reps
All sets should be in the 75-80% effort range

Part 4

50-40-30-20-10
Walking Lunge Steps
Sit ups

Do 50 of each movement, then 40, then 30, then 20, then 10.
If you wanted to scale this up at all, sub light thrusters in for the walking lunge and add a plate overhead for the sit ups

Part 5

8 Min
Every Min on the Min
A set of push ups

Choose a rep scheme which will challenge you remembering that there are 8 sets. Do that number each min, at the start of the min, for 8 min (8 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

5 Rounds

Row 400M
30 Jump Ropes
15 Kettlebell Swings
Rest 1 min between rounds

Sub in a 90 sec bike sprint or a 0.18mi run.

Part 3

8 min
100' Single arm farmers carry (50' per arm)
8 per lag Bulgarian Split Squats
12 Banded pull aparts

For this, do each of the movements above, in that order, for 8 min.

Workout of the Day March 18, 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

Part 2

6 sets

5-7 pull ups
10 Banded lat pull down

Part 3

With a Partner
30 minutes

500M row or 90 sec bike sprint
100M farmers carry
500M row or 90 sec bike sprint
20 Goblet Squats

One person works at a time. Split all the work evenly. Try a decent size kettlebell for the goblets and carries.

Part 4

3-4 Rounds

15-20 good morning with a stick or empty barbell
15-20 v ups
15-20 prone angels



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
5 Squats
10 back ext

Part 2

1 Shoulder press + 3 Push press

Build to a challenging load in around 15 min

Part 3

4 Rounds
30 sec bike Sprint
5 Burpees as fast as possible
10 Air Squats
Rest 2 min between Rounds

Part 4

4 Rounds

8 Single arm dumbell row per arm
rest 30 sec sec
12 banded face pulls
rest 30 sec
45 sec per side side plank
rest 30 sec
Rest 2 min between Rounds