Workout of the Day May 5 ,2020

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

The sessions will match up. Do both sessions on each post on different days.

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

Front Squat
Heavy single rep

Part 3

Hoffman squats against bands
4 sets of 10

Part 4

Banded stiff leg deadlift
4 sets of 10

Part 5

Banded pull throughs
100 reps

Part 6

20 min
10 pull ups
25 cal row
25 burpees
25 push ups

Part 7

Single arm overhead dumbell sit ups
4 sets of 10 per arm

Part 8

Banded arch to round back good mornings
100 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push press
Build to a 1RM

Part 3

Floor Press w Dumbbells
4 sets of 10 reps

Part 4

JM Press
4 sets of 8

Part 5

100 Tate press (light weight)

Part 6

12 Rounds
8 Dumbbell hang squat cleans
6 Pike push ups

Part 7

4 sets
30 Russian Twists

Part 8

H Rolls
4 sets of 20 reps (light weight)

Workout of the Day April 16, 2020

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.




The sessions will match up. Do both sessions on each post on different days.

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

Box Squat against band
Build to a tough single

Part 3

Seated good morning w the bands pulling forwards
3 sets of 10
Rest 60 sec

Part 4

Banded KBS
3 sets of 20
Rest 60 sec

Part 5

15 min

20 reverse lunge wall balls
400m run
20 v ups

Part 6

100 banded sumo deadlifts against band, above the knee


TB/ The Next Day Workout


I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.
The sessions will match up. Do both sessions on each post on different days.

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
Tough single

Part 3

Floor press against bands
3 sets of 8
Rest 60 sec

Part 4

Dumbell JM press
3 sets of 8
Rest 60 sec

Part 5

Seated overhead tate press using a band
100 reps

Part 6

16 min

40 alt arm dumbell snatches (total reps)
40 Pull ups
30 dumbell burpees
30 Pull ups
20 Devils press
20 pull ups

You may not finish this

Part 7

Banded side bends
3 sets of 15/ side

Part 8

1 arm dumbell real delt raise (non stop)
3 sets of 20

Part 9

100 scap push ups

Workout of the Day April 11, 2020

The workouts are designed for 4 day/ week. Sessions are a tad longer. Add a fifth one if you want, but make it lower intensity. The blog has 2 workouts a day posted. Day 1 and 2 are the strength/ heavy maximal days. Days 3 and 4 are the percentage/ band work.

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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

Banded box squats
9 min Every min on the min
3 reps
55% bar weight + bands (or 75% straight weight)

Part 3

Seated Deadlifts
3 sets of 12 reps
Rest 60 sec
Watch a westside video demo

Part 4

Nordic Curls
3 sets of 12
Rest 60 sec

Use your arms. Don't do if they feel too stressy.

Part 5

7 min
10 pull ups
40 Jump ropes
Rest 3 min
7 min
5 Bar muscle ups
15 cals on a machine

Part 6

4 sets

10 around the worlds
15 v ups
Rest 60 sec

Part 7

100 gob;et squats


TB/ The Next Day Workout

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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 min every min on the min
40% bar weight + 30% band
5x5 with a medium grip
5x5 with a wide grip

Part 3

Dumbell Bench Press
3x10
Rest 60 sec

Part 4

Pull ups against band tension
5x5
Rest 60 sec

Part 5

Dumbell pendelay row
3x8
Rest 60 sec

Part 6

Hammer curl (use a football bar if you have one)
3x10
Rest 60 sec

Part 7

6 rounds
10 Push press
10 box jump up/ step down
10 plate overhead sit ups

Increase the push press load each round

Part 8

Russian twists
6 sets of 20
Rest 60 sec

Part 9

Incline, face down, palms ups, arms at 45 dumbell raise
6 sets of 20
Rest 60 sec

Workout of the Day April 8, 2020

I will continue to put workout up for those who have home gyms. Sessions will be a bit longer. If time is tight, drop the conditioning piece and only do the strength. Weak things break, so get strong.

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

Box Squat with chain
Bild to a tough single

Part 3

Goblet squats w heels on plates, weight on toes
3 sets of 20
Rest 60 sec between sets

Part 4

Good mornings
5 sets of 5
Rest 60 sec between sets

Part 5

10 min

7 v ups
7 Hang Power cleans (barbell or dumbell)
7 Thrusters w dumbells

Part 6

Plate overhear sit ups
5 sets of 5
Rest 60 sec between sets

Part 7

100 banded hamstring curls


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Floor press
1 rep

Part 3

Skull crusher laying on floor
3 setrs of 8
Rest 60 sec between sets

Part 4

JM press w bands on the bar
3 sets of 8
Rest 60 sec between sets

Part 5

100 empty barbell jm press

Part 6

30 sit ups
15 pull ups
15 dips
30 l sit press
30 sit ups
30 l sit press
15 dips
15 pull ups
30 sit ups

Part 7

Banded push downs
3 sets of 20 per side
Rest 60 sec between sets

Part 8

6 way delt raise
3 sets
20  reps
Rest 60 sec between sets

Workout of the Day April 3, 2020

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

Reverse Band Bench Press
Build to a challenging single

Watch the video. Try to hang the bands vertically as much as possible. Use the same size band on each side. Everyone should use the narrower red bands.

Part 3

Dumbell Floor press against bands
4 sets of 8
Rest 60 sec

Part 4

Sphinx Push ups
4 sets of 8-10
Rest 60 sec

These are quite challenging and can also be done from the knees, or run a band from up high and around your hips.

Part 5

2 Rounds

Run 0.12 mi or row 200m or bike 500m
12 Kettlebell Swings
12 pull ups or inverted rows or ring rows
12 Dumbell Hang clean and push press
12 pull ups or inverted rows or ring rows
 Run 0.12 mi or row 200m or bike 500m
Rest 3 min between rounds

Part 6

Standing banded side bends
4 sets of 20 reps
Rest 60 sec


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Sets
25' Death March
12 Double Dumbell front squat using the dumbells from death march
Rest 60 sec

Part 3

4 sets
20 Banded Hamstring curls
10 Alternating step ups holding dumbells
Rest 60 sec

Part 4

5 sets
90 sec row
60 sec sand bag over shoulder
30 sec sandbag bear hug
Rest 2 min between rounds

Part 5

4 sets

:45 sec side plank Right
Rest :15
:45 sec side plank Left
Rest :15
45 sec plank
Rest 1:15

Workout of the Day March 31, 2020

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

Anderson Squat
Build to a tough single

Watch the video. Try to get there in 8 sets, including your warm up sets. No misses. Feel free to cross your arms.

Part 3

4 sets

Goblet 30s
Rest 60-90 sec

This is a goblet style squat. Hold a dumbell or kettlebell. Do 10 reps from the top to half of the squat. Do 10 reps from the bottom to half of the squat. Do 10 full up and down squats.

Part 4

3 sets
1 min banded march

Part 4

21-15-9
Pull ups
Thrusters
Rest 5 min
Then:
8 sets
10 cals on the bike
Rest 60 sec

Part 5

4 sets
30 Russian Twists
15 toe touches


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

9 min every min on the min
Shoulder press
3 reps
Load should be around 70-75%

Part 3

4 sets

8 Towel Pull ups or towel ring rows
8 l sit press
Rest 60 sec

Part 4

4 sets
8 Bent over barbells rows
Rest 60 sec

Part 5

14 min

12 Dumbell Bench Press
24 Cal Row

Part 6

100 v ups

Workout of the Day March 26, 2020

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
Keep load at 70 %
9 min every min on the min
3 bench press
min 1-3 narrow width
min 4-6 medium width
min 7-9 wider width

Add 2 more sets + 10% in weight

Part 3

Ring or TRX push ups
3 sets of 8 reps
Rest 60 sec

Keep the elbows next to the body
These can be done from the knees as well. These are pretty challenging. Try from knees first or do with the rings at waist height and stand and do them

Part 4

1 arm dumbell row with bands pulling forward
3 sets of 8 reps
rest 60 sec between sets

Part 5

Dumbell Hammer curls 21s
3 sets
Rest 60 sec between

Make sure to use a hammer grip, the video shows a supinated.
This is 7 reps bottom half, 7 reps top half, 7 reps full range of motion

Part 6

10 min

12 dumbell deadlifts (you can lower the weight to just below the knee ith that is comfortable)
9 dumbell hang power cleans
6 dumbell push press

Part 7

4 sets

12 per direction stir the pot
20 rear delt raises (keep very light)
Rest 60 sec


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

25 dumbell front squats (2 dumbells)
50 Jump Ropes

Right into:

21-15-9
Step ups holding dumbells
Do 50 jump ropes between sets

Right into

50 burpees

Sub in a 25 cal bike for the skipping if you want.

Part 3

4 sets

12 sit ups with plate overhead and feet anchored

Part 4

4 sets

30 banded hamstring curls
30 banded good mornings

Workout of the Day March 23, 2020

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

Tempo Back Squat
Build to a tough single
Use 5 sec down and a 3 sec pause in the bottom

These will be much lighter than your true maximal.

Part 3

Banded Goblet Squats
4 sets of 10 reps
Rest 60 sec between sets

Part 4

Banded Kettlebell swings to eye height
4 sets of 10 reps
Rest 60 sec between sets

Squeeze your butt hard on these. Prison clench

Part 5

20 min

10 Pull ups
15 Burpees
20 Cal row or bike
25 hand release push ups

For those w shoulder things, you can avoid the push up part of the burpee and just kick your back, forward and stand up. Push ups, you can try putting your hands on dumbells. Or find a decent sub like goblet squats. Don't do the push ups if they hurt, just do the squats.

Part 6

4 sets

10 reps per arm
single arm dumbell overhead sit ups

You will likely have to anchor your feet, or have someone stand on them.



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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

90 Cal row or bike
60 wall balls
30 sandbag over shoulders
60 wall balls
90 cal row or bike

This is a longer workout.

Part 3

5 sets

10 per direction stir the pot

Workout of the Day March 18, 2020

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 Single rep
No misses
Use a spotter

Part 3

Floor Press
3 sets of 8 reps
Rest 60 sec between sets

Part 4

Dumbell Tate press
3 sets of 8 reps
Rest 60 sec between sets

Part 5

With a 16 min time cap

40 Alternating dumbell Snatches or kettle bell swings
40 ring rows
30 dumbell burpees
30 pull ups
20 devils press
20 pull ups

See how far you can get in 16 min. Most will likely not finish. Feel free to adjust the volume of pull ups.

Part 6

If time permits

4 sets
15 side bends per side holding  a dumbell in the one hand
Rest 60 sec


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike 3500m or Row 1600m or run 1 mile
50 air squats
Rest 3 min
Bike 2500m or Row or run 1200m
40 air squats
Rest 2 min
Bike 1600m or row or run 800m
30 air squats
Rest 1 min
Bike 1000m or row or run 400m
20 air squats

Part 3

5 sets

12 sir the pots per direction
Rest 60 sec between sets

Workout of the Day March 15, 2020

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

40 min

40 cal bike or row
60 kettlebell swings
80 sit ups
100' per side single arm kettlebell front rack carry

Don't blow your wad in the early rounds. Keep moving steady


Part 3

100 banded good mornings



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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext


Part 2

Back Rack Lunge

5 sets of 5 per side

Part 3

4 sets

6 Sandbag to shoulder
Rest 60 sec

Part 4

21-15-9-6

Dumbell Box Step overs holding
Dumbell Bench Press

Part 5

4 sets

8 dumbell overhead sit ups with feet anchored
Rest 60 sec

Workout of the Day March 10, 2020

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 tough single rep
Use the tempo
3 sec down; 2 sec pause in the bottom; 1 sec up

Part 3

Hip Thrusts
3 sets of 10 reps
Rest 60 sec

Part 4

Kettlebell Swing to Eye Height
3 sets of 20 reps
Rest 60 sec

Part 5

3 Rounds

20 Alternating Reverse Lunge Wall balls
Bike 800m or run 0.25 mi or row 400m
20 Sit 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

15 cal bike sprint
15 recovery air squats
15 cal bike sprint
15 recovery air squats
15 cal bike sprint
Rest 3-5 min between rounds

Part 3

4 Sets

12 steps per direction banded side step
25 banded good mornings

Part 4

4 sets
12 v ups
30-45 sec per side side planks
Rest 60 sec between sets

Workout of the Day March 7, 2020

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
All sets in the 70-75% range
5 sets of 5 reps with a medium grip
5 sets of 5 reps with a wideish grip
Rest 60-90 sec between sets

Part 3

Dumbell Bench Press
3 sets of 10
Rest 60 sec

Part 4

Double Bent over dumbell rows
3 Sets of 8 reps
Rest 60 sec

Part 5

Dumbell Hammer Curls
3 sets of 10 reps
Rest 60 sec

Part 6

6 rounds

10 Dumbell Push press ( add load each round )
10 Step ups
10 sit up or v ups or body saws

Start the loading of the push press lighter and choose a heavier set of dumbells each round.

Part 7

100 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Run 0.25 mi Or bike 1000M
5 Burpee holding onto dumbells
10 Dumbell Front Squats
15 Box Step overs holding onto dumbells

Part 3

Stir the pot

4 sets of 12 rotations per direction