Workout of the Day August 28, 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

 20 min

100m sled drag
100m Farmers carry
12 tire flips

Rest 5 min

18 min

20 cal row or 90 sec run or bike hard
50 Push ups
20 cal row or 90 sec run or bike hard
50  lunges
20 cal row or 90 sec run or bike hard
50 v ups

Go through the movements as rounds.


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
8 sets of 3 reps
Do a set every 60 sec
Keep loading to 70-80%.  All sets should be at the same weight.

Part 3

L sit press
5 sets of 6 reps

Part 4

4 sets
10 Single arm dumbell bench press per arm
30 sc hollow hold

This is done as super sets. Rest as needed.

Part 5

5 Rounds

10 pallof presses per side
20 Banded tricep extensions

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

Part 2

Dips
6 sets
5-10 reps

Rest as needed between sets.

Part 3

3 Rounds

Row 35 cals or bike 2 min hard or run 0.25mi on treadmill
15-20 pull ups or ring rows
50' single arm overhead  kettlebell lunge (switch at 25')

If running you can go 2 times around 89 or 3 around 88. If the overhead position is no good in the lunge, you can carry the load at one side, then the other

Part 4

4 Rounds

20 banded pull aparts
20 banded bicep curls
20 standing banded tricep extensions



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

Bike

3 rounds

5 sets of (10 min):

:30 sec moderate pace
:30 sec moderate/ hard pace
:30 sec hard pace
:30 sec easy pace

2 min rest between rounds

For this, go through the :30 mod; :30 mod/hard; :30 hard; :30 easy. This is 2 min. Repeat this till a total of 5 sets (10 min) have been done. Rest 2 min between rounds. Then repeat the same sequence for the next 10 min. This is a 34 min workout.

Pay attention to your pacing!

Part 3

3 sets

:45 sec side plank/ side
:45 sec plank

Rest as needed between

Workout of the Day August 20, 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

Back Squat
5 sets of 5 reps

Keep loading around 65% for all sets.

Part 3

6 Sets
8 step downs per leg
Keep the one leg up for all reps, then switch to the other leg

You don't need to use weigh for this.

Part 4

8 min
Every min on the min
Set of pull ups or ring rows

Choose the rep number looking at the total volume at the end.

Part 5

30-20-10

Step up or jump up/ step down
Dumbell deadlift (sub in kettlebell swings to eye hetight if not comortable w dumbell dead)
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.

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 25 cals
Rest 30 sec
Row 12 cals

Rest 3 min between rounds

Sub in a hard 1.5 min run or bike, 30 sec rest, then 45 sec hard. Rest 3 min

Part 3

4 Rounds

20 banded pull through
20 v ups

Workout of the Day August 17, 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

Run 4min then...

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

6 min
Every min on the min
3-8 pull ups

Part 3

5 Rounds

200m farmers carry
15 Dumbell front squats
6 pull ups
Rest 2 min between rounds

Part 4

Accumulate 4 3-5 min of plank
Use as many sets as you need


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
5 sets of 5 reps
Do 20 banded pull aparts after each set

Part 3

4 Rounds

Row 30 cals
Light run (3 times around 88, 2 around 89, or 0.25 mi on the treadmill
Rest 1 min between

Workout of the Day August 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

5 Push ups
10 Pull ups
10 squats
10 back ext

Part 2

Push Press

Build to A heavy single rep

Start with lighter weight and go up. Use a rep scheme like 5-3-3-2-1-1-1-1 after the empty bar. This can be done with dumbells too.

Part 3

27-21-15-9

Push ups
v ups or sit ups
Kettlebell Swings

For this do 27 of each movement, then 21, then 15 then 9. Don't hit muscular failure early in the push ups or the v ups, Break your work up early.

Part 4

If time permits

4 Rounds

50' overhead walk holding kettlebells overhead
50' walking lunge holding a kettlebell in front
50' Farmers carry (one in each hand)

Use the same weight in each hand. You will have to use to different styles of kettlebells to accomplish this.

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

Front Squat
6 sets of 3 reps
Use the tempo of 3 seconds down and a 3 sec pause in the bottom of your squat.

These will be lighter than a regular squat.

Part 3

10 min

16 Cal Row
8 Pull ups
8 Thrusters

Part 4

4 sets

5 Evil Wheels
(watch the video)

Workout of the Day August 4, 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


Run 0.25 or 3 times around 88 or 2 around 89
10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push press

3 sets of 4
Keep loading around 70% for all sets

Part 3

21-15-9

Hang Power Cleans and push press (barbell or dumbells)
V ups

Do 21 of the cleans, then 21 v ups, then 15 cleans and 15 v ups....

For the hang power clean and push press, do the hang power clean and, with the  bar still on your shoulders, execute a push press. Once the push press is complete, bring the bar back to the hang and start again. Do not lift from the floor each time, only from the hang. Keep this light.

Sub in kettlebell swings for the cleans

Part 4

4 Rounds

10 banded pull aparts
20 banded lat pull downs

Only do with light bands. Don't try with the blue or green ones.

Part 5

4 Sets

8 standing pallof presses 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

Row or Bike or Run

6 sets

2 min light pace
1 min moderate pace
30 sec sprint
1:30 rest

Part 3

3 sets

:45 plank
:45 side plank left side
:45 side plank right side

Workout of the Day August 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 Pull ups
10 Push ups
7 squats
10 back ext

Part 2

4 Sets

Back Squat 5 reps
Keep loading around 70-75% for all sets

After each set of squats perform 5 box jumps

Part 3


18 min
Alternating Movements Every min on the Min

Min 1- 12 Burpees
Min 2- 15 Cal row
Min 3- 18 Air squats

Part 4

5 sets

30 second hollow hold
12 half kneeling Pallof presses per side
12 Rower pike 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 Push ups
10 squats
10 back ext

Part 2

6 Sets

3-5 Pullups

Part 3

5 sets

6 reps per arm
Half kneeling one arm dumbell press

Part 4

8 Rounds (16 min)

Every 2 minutes

35 sec Row or Run or Bike
10 Thrusters

Part 5

3 sets
60 sec plank
20 Russina twists holding a 45# plate

Workout of the Day July 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

5-10 Ring Rows
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Max effort pullups

Rest as needed between sets

Part 3

5 Sets
4 Bent over barbell rows
12 banded y pulls

Part 4

20 min
Alternating movements every min on the min

Odd 5-8 kettlebell swings + 5-8 Box jumps or step ups
Even- 5 hang power cleans

Review the video below for a reminder of the hang power clean. Choose a barbell or 2 dumbells. Keep the loading modest. Make sure to step down off the box. In the odd minutes you do both kettlebell swings and the box jumps or step 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

5 Rounds

5 min row for cals
3 min rest between rounds

Sub in a bike for cals, or just time if on a spin bike.

Part 3

Row
Take the average cals from part 2 and make it a sprint.

Workout of the Day July 24, 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

Maltese Push ups
5 sets of 3-6 reps

Play with these. These are optional. Don't do them if you unsure, intimidated or fear for your safety.

Part 3

Dips
6 sets of 3-6 reps

Part 4

Push Press

3 sets of 8 reps

Part 5

4 Rounds
100' overhead single arm kettlebell carry (50' per arm)
10 Thrusters (dumbells or barbell)
Run 0.25 or 3 times around 88 or 2 times around 89

Do the carry on one side for 50' then switch arms and come back the 50' with the other arm.

Part 6

Optional if time is tight

4 sets
Hollow body hold 30-60 sec

Do a variation in the demo video. Do not choose a rocking variation, this a 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.

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

4 Rounds

Every 6 min
Row 500m or bike hard 90 sec
Run 0.25 or 3 times around 88 or 2 times around 89

Just do the above once in the each 6 min round. If it takes you 4 min to complete, rest 2 min till the start of the next round.

Part 3

4 Rounds

30 supinated banded pull aparts (use the lightest band)
15 Banded good mornings

Workout of the Day July 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

Shoulder Press

Build to a heavy set of 3

Make small jumps, don't be too aggressive.

Part 3

4 Rounds
5 Half Kneeling Kettlebell Press per side

Part 4

3 Rounds


Run 0.5 mi or bike 4 min or row 800M
18 Push ups or pike push ups on a box
10 per hand single arm dumbell hang clean

You can run 4 times around 89 or 6 around 88. If you want to try the pike push ups on the box, you can also cut the rep number if it is too high. The video demonstrates a few variations. Do 10 hang power cleans in one hand in a row, then switch hands and do all 10 in the other. The video shows 2 dumbells, only use one.


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 challenging set of 5
- 20% for 2 more sets of 5

Part 3

4 Rounds
Run 0.25 mi or row 500m or bike 2 min
Rest 90 sec after each 0.25

Rest 3 min after the 4 rounds

4 Rounds
Run 0.12 mi or row 250m or bike 1 min
Rest 60 sec after each 0.12

Rest 3 min after the 4 rounds

4 Rounds
Run 0.06 mi or row 125m or bike :30
Rest 60 sec between rounds

Part 4

4 sets
60 sec plank
12/ side pallof press

Workout of the Day July 16, 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

8 min
Every min on the min
odd min- 7-10 pull ups
even min- 15-20 push ups

Part 3

4 Rounds
Every 2 min
Max Cal Row in 30 seconds
15 easy slam balls

For this do the row fast, then move to the slam balls. All this happens in 2 min, if it takes you 60 seconds to do the row and the slams, rest the remaining 60 seconds.

Part 4

5 Rounds
Each ststion has 40 sec of work and 20 sec of rest
Station 1: rowing
Station 2: Wall balls
Station 3: Biking
Station 4: Lunges

For this row the 40 secm rest the 20 sec, then do the wall balls for 40 sec, rest the 20 sec then move to the biking etc.... Do this for 5 rounds of each movement (20 min)

Part 5

5 sets

12 bent over rows w barbell
12 bent over flies with dumbells


Part 6
If time permits

4 sets
6 Dragon Flies
60 sec reverse plank


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

Bench Press

5 sets of 5

Part 3

4 sets

6 Plyo push ups
12 Roll back tricep extension

Part 4

11 min

22 Ring rows
11 Burpees
22 Kettlebell Swings

Workout of the Day July 11, 2018

Warm up good.

Part 1

10 pull ups

5 push ups

10 squats

10 back extensions

Part 2

Hang Power Clean

6 sets of 3 reps

Part 3

9 min

15 v ups

50 jump ropes

15 Alternating Dumbell Snatch

50 jump ropes

Part 4

100 push ups in sets if Tabata

Do 20 seconds of work followed by 10 sec rest. Stop when you get to 100. Scale the number of needed. 

Part 5

Cardio

10 rounds

45 sec easy

15 sec all out

Pick row or bike. 

Part 6

4 sets
45 sec side plank
12 bent over dumbell reverse flies

TB/  The Next Day Workout

Warm up good.

Part 1

10 push ups

10 squats

10 back extensions

Part 2

Back Squat

3 sets of 12 reps

Part 3

3 Rounds

Row 750m

Run 800m/ 0.5 mi on treadmill

20 pull ups

Rest 3 min between rounds

Sub in a 4 min bike for the run

Part 4

13 half kneeling Pallif press

12 bent over row w barbell