Workout of the Day October 31, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Partner Workout
Row 10km
Switch who's rowing every 500m.

If you can't row a 2:00/ 500m or under pace, row for 1:50 per partner with a 10 sec transition for 20 total rounds (10 each). This should be under 40 min. Feel free to sub in a bike with the above time frames and transitions.

Part 3

4 Sets
45-60 sec per side side plank
45- 60 sec prone 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. If you can't fit it all in take out the part with the deadlifts.

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 3

Part 3

4 Sets
8 Dumbell Floor press

Part 4

4 sets
10 per arm Dumbell Tricep Kickback
10 Pull ups

Part 5

5 Sets

15 V ups
20 Banded tricep push downs

Workout of the Day October 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds
Row 25 cal
Rest 1 min between or while your partner goes

Rest 5 min after the 5 rounds then..

Row 25 cal as hard as possible

Sub in a 1:20 bike sprint hard for the rowing.
 
Part 3

5 Sets

10 Thrusters
10 Burpees

Thrusters can be barbell or dumbell

Part 4

4 Rounds

Stir the pot 10 reps per direction


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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press

5 sets of 3 reps
Build as you go through

Part 3

Push press

6 sets of 6 reps
Keep it around 60% load

Part 4

6 rounds
In 2 min
Row 20 cal
Max effort goblet squats in the time remainng
Rest 1 min between eforts

Workout of the Day October 23, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Shoulder Press
Build to a challenging single rep

Part 3

4 sets
10 Single arm bench press alternating sides
Rest 60 sec

Hold both dumbells at extension, bring the left side down then up, then do the right down and up. Do for 10 total reps.

Part 4

4 sets
8 Dumbell Tricep Roll Back
8 dumbell bent over row hand on bench
Rest 60 sec between sets

Make these heavy

Part 5

10 min
2,4,6,8...
Deadlifts
Step ups holding onto dumbells

Rest 4 min

5 min
2, 4, 6, 8...
Kettlebell Swings
Box jump or step ups with no weight

Go up by 2 reps each round

Part 6

Core
Side planks and plank
Pick times


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

Back squat
Lift every 45- 60 sec
12 sets of 2 reps at 65-70%

Part 2

 14 min

10 Push ups
20 Wall ball
10 Push ups
20 cal row

Part 3

5 Rounds
15 Toe Touches
25 Russian Twists w 45# plate

Workout of the Day October 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 15 min

Build to a challenging set of 5 bench press

Part 3

In 15 min

Build to a challenging set of 5 Deadlift

If you are nit familiar with the dead lift, work on practicing your positions and not going heavy. Or squat instead if you don't feel like deadlifting.

Part 3

6 min
15 sec on: 15 sec off
Alternating movements
Mountain Climbers
Heavy Kettlebell Swings to eye height

Rest 5 min

6 min
15 sec on: 15 sec off
Alternating movements
Burpees
Heavy Kettlebell swings to eye height

Part 4

4 sets
45- 60 sec per side, side 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

10 Burpees
50 Dumbell Snatch Alternating sides each rep
10 Burpees
40 Wall balls
10 Burpees
15/15 Dumbell single arm overhead walking lunge steps
10 Burpees
20 Dumbell Thrusters
10 Burpees
10 Dumbell Hang Power cleans
10 Burpees

Part 3

100 Russian Twists

Workout of the Day October 15, 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
4 Push ups
10 squats
10 back ext

Part 2

4 Sets
6-10 dips

Part 3

3 Rounds

30 Wall balls
Run 0.5 mi or bike 4 min or row 1000m
30 Push ups

Part 4

4 rounds
45 sec per side side plank
45 sc prone 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

9-7-6-5
Close grip bench
Bent over barbell row

Build the load in the lifts for where you want to start. As the reps go down the weight goes up

Part 3

3 Rounds

8 per side overhead kettlebell walking lunge
12 Ring Rows

Part 4

4 Rounds

15 Goblet Squats
60 sec plank
10 dumbell curl into press overhead
Rest 60-90 sec

Workout the Day October 12, 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

Back Squat
6 set of 3 reps
Keep loading to the 70-75% range.
1 min rest between

Part 3

4 Rounds

8 alternating reverse lunges w barbell on back (4/ side)
10 Banded squat pull through

Part 4

4 rounds

15 Goblet Squats
15 Box Jump/ step down or step ups
Rest 1 min between rounds

Part 5

100 Russian Twists w 45#


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

4 Rounds

90 sec at a moderate pace
60 sec at an easy pace
30 sec at a sprint

Rest 3 min between Rounds

Part 3

4 Rounds

15 Side plank raises
200' Kettlebell Front rack carry

Workout of the Day October 7, 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
5 Back Ext

Part 2

5 Rounds

6 Bulgarian Deadlifts Per side
8 Romanian Daeadlifts
6 Heavy Bent over dumbell rows per side

Part 3

20 min
21 Kettlebell Swings
21 Wall balls
21 cal row or 90 sec bike
21 L sit press with dumbells

Part 4

5 Rounds
15 v ups
15 back ext

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

8 min
every min on the min
5-10 pull ups

Part 3

3 Rounds

Row 15 cal
Rest 2 min
Row Row 20 cal
Rest 2 min
Row 30 cal
Rest 5 min

Sub in a :45- :60 - and 90 sec bike hard sprint.

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

Part 2

Box Squat
12 sets of 2 reps
keep effort/ loading to 75% and lift every 60 seconds

Part 3

5 Sets
9 Dumbell hang Squat clean to thruster
10 Pull ups
9 Dumbell Front Squats
Row 21 Cal Or bike sprint 60 sec

Part 4

4 Sets
25 Russian twists w a 25-45# plate
25 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.

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
 Build to a heavy 3
- 20% for 2 sets of 5

Part 3

5 Sets
8 Landmine Press per side
12 V ups
16 Kettlebell Swings
Rest 2 min

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

Part 2

5 sets

12 alternating seated shoulder press
10 alternating dumbell bench press

Keep a dumbell in each hand and only press 1 dumbell at a time. The reps are total, not per side.

Part 3

5 Rounds

20 Wallballs
75 Jump ropes
10 pull ups

Part 4

10 weighted overhead sit ups
12 Side plank raises 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

8 min every min on the min
6-10 dips

Part 3

3 Rounds

Row
15 cal
Rest 2 min
20 cal
Rest 2 min
30 cal
Rest 5 min

Part 4

5 sets

1 min plank

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

Part 2

Box Squat to a challenging sets of 3

Watch the video. Make the box so the hip crease is at the level of the knee. When sitting down don't plop down. Keep reaching the hips back and when you reach the seated position your shins should be vertical. Stack Plates to reach the right height.

Part 3

20 min
Bike or row or run
Every min, starting at zero, perform 4 alternating dumbell snatches with a challenging load.

Part 4

4 sets
45 sec per side side plank
20 overhead sit ups with a dumbell in each hand

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
Min 1 Farmers Carry 100' Heavy
Min 2 15 Burpees
Min 3 50 Jump Ropes
Min 4 10 Dumbell Thrusters
Min 5 Rest

Part 3

4 sets
25' prone plate drag w 2.5# plate under each foot
30 Russian Twists w a 45# plate

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

Part 2

Bench Press

3 sets of 5 reps

Make sure to warm up to your starting weight.

Part 3

6 sets
20 band tricep extension
5 Plyo push ups, either onto plates or clapping
10 med ball throw onto the wall

Part 4

16 min

36 Dumbell Snatch
36 V ups
36 push ups
36 Goblet Squats


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

Bike or Row

90 sec moderate
60 sec light
30 sec sprint

Rest 3 min between rounds

Part 3

4 sets

20 weighted dumbell overhead sit ups

Hold 2 dumbells straight over head and do it. Have someone stand on your toes, or put toes under some anchor point because I want you to do them with a bent knee.

Workout of the Day September 13, 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

 Back Squat

10 Sets 2 reps
Every min on the min
All around 65%. Focus on the bar moving fast

Part 3

3 Rounds

20 Burpees
Run 0.12 or bike hard 60 sec or row 250m
20 single arm dumbell push press ( 5 left, 5 right, 5 left, 5 right)
Run 0.12 or bike hard 60 sec or row 250m

Part 4

4 sets

20 side bends per side standing holding onto a dumbell


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 row or run

5 rounds
90 sec moderate pace
60 sec rest
30 sec Sprint

3 Min rest between rounds

Part 3

Walking lunges
120-160 steps