Workout of the Day March 7, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

6 Rounds

15 Dumbell Push Press
10 Dumbell Front squats
5 Dumbell Burpee Box overs

Part 3

3 sets

1:10 plank
1:00 Chinese Reverse Plank

Part 4

Lunge






TB

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

8 Ring rows
10 Push ups
10 squats
10 back ext

Part 2

20 min

Single arm Farmers carry around middle of main floor (one lap per arm)
10 Kettlebell swings to eye height (light)
20 Mountain climbers
1 min on the rower

Hands for the moutain climbers can go on a bench if you want.

 Part 3

Plank :20
Rest 1:40


The Next Morning 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 squats
10 back ext

Part 2

15 min
Push Press
Build to a challenging  set of 3

Part 3

10 min
25 Jump ropes
2,4,6,8.....etc Burpees
2,4,6,8... etc Dumbell snatch
After each set of jump ropes add 2 reps of the dumbell snatch and burpee.

Rest 5 min

10 min
15 Kettlebell Swings
15 box jumps or step ups
500' Shuttle run

Measure out a distance then run back and forth till you get to 500'

Workout of the Day March 2, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push Press
3-3-3-3-3

Part 3

4 min

9 Hanging knee raises
6 Thrusters
30 Jump ropes

Rest 1 min

4 min

9 Hanging knee raises
6 Thrusters
30 Jump ropes

Part 4

If time permits, lunges and core



TB

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

4 rounds

8 No push up burpee
8 Ring rows
40 sec bike sprint

Rest 2 min between rounds

If you don't want to bring your hands to the floor you can put them on a bench for the no push up burpee.

Part 3

:20 plank
1:40 rest



The Next Morning 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

Every min for 15 minutes
Minute 1 –8 Ring Rows
Minute 2 – 20 Mountain climbers
Minute 3 – 3-4 Turkish Get ups (try to use both hands)
Minute 4 – Plank 40 sec
Minute 5 – 30 sec overhead dumbell hold

This is 3 sets of each




Part 3

3 Minutes of Rowing
3 Minutes L-Seated dumbell presses
3 Minutes of Rowing
3 Minutes of Dips
3 Minutes of Push-Ups

Workout of the Day February 27, 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Back Squat
5-5-5

Part 3

15 min

12 step ups or box jumps
9 Kettlebell Swings to eye height (heavy)
12 Pull ups

Part 4

3 sets
45 sec per arm single arm farmers carry
45 sec Chinese reverse plank



TB

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

1 min bike
30 sec rest
1 min farmers carry
30 sec rest
1 min dumbell push press
30 sec rest
1 min step ups onto 2 -3 45# plates (use a sandbag if you want)
30 sec rest

Part 3

Plank
:20 on
1:40 off

The Next Morning 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

Row 500M

Rest as needed. A min of as long as it takes to row. Just have one guy go, then the next, and then the next. You get the picture. These are hard efforts!

Workout of the Day February 22, 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

For 24 min (6 rounds)

Every minute, on the minute alternating between:

Minute 1 –Row 150-200m
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbell Thrusters
Minute 4 – 4-6 Pull-Ups

Part 3

Lunges

Part 4

Core

Tabata (8 rounds 20 on 10 off all in a row per movement)

Stir the pot

v ups

After the 2 tabatas:

3 sets

single arm farmers carry 45 sec per arm

TB

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

For 24 min (6 rounds)

Every minute, on the minute alternating between:

Minute 1 –Bike Sprint 40 sec
Minute 2 – 10 Kettlebell Swings
Minute 3 – 10 Dumbell Push Press
Minute 4 – 4-6 Ring Rows

Part 3

4 sets
Plank 20 sec
Rest 1:40

The Next Morning 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 squats
10 back ext

Part 2

8 min 

32 jump ropes

16 alternating dumbell snatch

8 burpees 

Rest 8 min

8 min

32 Jump ropes

16 L seat Dumbell press

8 Burpees

Workout of the Day February 19, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

In 15 min
Build to a Tough set of 3

Part 3

7 Rounds

Row 250M
10 Hang Dumbell Snatch (5R then 5L)
Rest 1 min between rounds

Rest 2 min

7 Rounds
Bike sprint 1 min
10 Hanging Knee raises or V ups


If there is too much work in today, this will likely take 70 min, don't do the squats. Part 3 is a sprint with a recovery.

TB

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 Ring rows
10 squats
10 back ext

Part 2

3 rounds

1min bike
1 min farmers carry
1 min push ups (from on toes or knees)
1 min kettlebell swings (light)
1 min rest

Part 3

4 sets
Plank 20 sec
Rest 1:40




The Next Morning 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
5 Push ups
7 squats
10 back ext

Part 2


4 Rounds

6 Deadlift (light to moderate loading only)
Rest 60 seconds
8 Single-Arm Dumbbell Press (8 per arm)
Rest 60 seconds
60 second farmers carry
Rest 60 seconds

Part 3

2 Min row
2 Min of Kettlebell Swings
2 Min of Push-Ups
2 Min Squats

Workout of the Day February 14, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Shoulder Press
Rest 60 seconds
8 Bent-Over Barbell Row
Rest 60 seconds
60 Second Plank
Rest 60 seconds

Part 3


4 Rounds

2 minutes
6 Dumbbell Push Presses
6 Renegade Rows

Rest 2 min between sets

Renegade row is a push up row on right, push ups row on left. See vid below.

Part 4

Lunge and core if time permits

TB

Part 1

3 Rounds

10 Ring Rows
10 Push ups
10 squats
10 back ext

Part 2

Goblet Squats
8-8-6-6

Use a kettlebell or dumbell for loading and try to increase the load each set.

Part 3

Bike

30 sec on
3 min off
1 min on
2 min off
2 min on
1 min off
3 min on
30 sec off
2 min on
1 min off
1 min on
2 min off
30 sec on

The Next Morning 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 min Row or bike sprint

rest 2 min

Then:
 5 rounds

60 Jump ropes
10 alternating dumbell snatch

Rest 3 min Between rounds

Then rest 2 min

5 min Row or bike sprint

Workout of the Day February 11, 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.

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 3
Then..
-10% for 2 sets of 3 reps

Part 3

Push press

10 min to build to a challenging set of 2

Part 4

3 Rounds
Row 500M
15 Dumbell Thrusters
Rest 3 min


TB


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

4 Rounds
12 Ring rows
60 sec Farmers carry (1 dumbell or kb/ hand)
Bike sprint 60 sec
Rest 2 min between rounds

Part 3

3 sets
Plank 20 sec
Rest 1:40

The Next Morning 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

20 min

5 pull ups
10 push ups
15 squats

This is the only part for the day. Prep well coming into the session, maybe address any tight hips or legs prior to the session. Do a through head to toe warm up to ensure you are prepped for the session.

Workout of the Day 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

In 15 min
Build to a challenging Set of 4

 Part 3

3 rounds

In 2 min complete one station
Station 1: 8 Bent over rows
Station 2: 20 Walking Lunge steps Holding dumbells
Station 3: 60 Sec plank

You have 2 min to complete the work at each station. Once it is done, rest till the 2 min is up and start at the next station. Go down the list of stations. This is 18 min.

Part 4

3 Rounds

In 6 min
Row 500M or run 0.25mi or bike sprint 2 min
30 Kettlebell Swings
15 L seated Dumbell presses

Same as part 3. Complete the work and rest till the 6 min is up, then start the next round.

TB 


Part 1

3 Rounds

8-10 Ring Rows
8-10 Push ups
8-10 squats


Part 2

20 min
90 sec sprint on bike
45 sec/ arm single armed farmers carry




The Next Morning 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 Push ups
10 squats
10 back ext

 Part 2

Push press
work to a challenging set of 5

Part 3

20 min
Every min on the min alternanting
Min 1: 8 Pull ups or ring rows
Min 2: 8 Burpees

Min 1 do the pull ups then rest the rest of the min. Min 2 do the burpees then rest the remainder of the min. If 8 seems too much on 1 or both movements, adjust as needed. There is a total of 10 sets per movement.

Workout of the Day February 3, 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.

Part 1

2 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Back Squat
In 15 min Build to challenging set of 4

Part 3

In 10 min
Build to a challenging set of 3 in the push press

Part 4

14 min

14 pull ups
14 dips
50 Wall balls
100 Jump Ropes



The Next Morning 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

Run or Bike or Row

30 sec on
3 min off
1 min on
2 min off
2 min on
1 min off
3 min on
30 sec off
2 min on
1 min off
1 min on
2 min off
30 sec on

Workout of the Day January 29, 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.

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
Do 2 sets -10% of what the last challenging set was.

Part 3

Row 50 Cals

Take turns on the rower. This shouldn't take more than 3-3:30 at most. Go hard!

Part 4

Tabata Core

1- Stir the Pot
2- v ups
3- Chinese Reverse Plank

This is 8 rounds per station of 20 sec on 10 sec off. Do all 8 at one station, then move to the next after you rest as needed.














The Next Morning 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

8 Bulgarian Split Squats per leg
Rest 45 seconds
8-10 Dumbbell Bench Press
Rest 45 seconds
15-20 Pull ups
Rest 45 seconds

Put weight on your body for the split squats. Dumbells or barbell.

Part 3

Three rounds for time of:
Run 400 Meters
20 Goblet Squats

Choose a heavier Kettlebell for the goblet squat.

Workout of the Day January 26, 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.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

30 min alternating movements every min:

Min 1: 12-15 cals on the Rower
Min 2: 6-8 Burpees (10 if you're feeling spicy)
Min 3: 5 Thrusters

So min 1 do the row, rest till the end of the min. In min 2 do the burpees, rest till the end of min 2. Min 3 do the thrusters, then rest the remaining time. Do this for 10 sets.

Part 3

Only do if you're feeling decent after. Don't do lunges if doing the next morning workout below.
Lunges or core work.


The Next Morning 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

Bench Press
5-5-5-5-5

Part 3

15 min

10 Push Press
20 Walking lunge steps (holding a kettlebell to increase loading if you want)
10 Dumbell Snatches

Use dumbells or barbells for the push press.

Workout of the Day 21, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
8-8-8-8

Don't take too long to do the squats, build to a starting weight and ust that to judge where to go.

Part 3

Partner Workout
In Teams of 2




30 min
Run 0.25mi or row 500M or bike sprint 2 min
30 Box Jumps or step ups
30 Wall Balls
 
Partners will alternate tasks, with only one member working at any one time. Thus, Partner 1 will run 400 meters, Partner 2 will perform 30 Box Jumps, Partner 1 will perform 30 Wall Balls, and Partner 2 will run 0.25 mi – and so on for 30 minutes.

The Next Morning 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 Push ups
10 squats
10 back ext

Part 2

4 Rounds

8 Seated dumbell Press
Rest 60 sec
10 Bent over single arm dumbell row
Rest 60 sec
60 Sec plank
Rest 60 sec

Part 3

3 Rounds

In 3 min
Row 500M
As may pull ups as possible in time remaining in 3 min

Rest 3 min between rounds