Workout of the Day December 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

12 set of 2 reps at 80%
Lift every 30-60 sec

Part 3

4 Sets
8 per side deficit reverse lunges holding onto dumbellls
Rest 60 sec

Part 4

4 Sets
12 Barbell Glute Bridges
10 Banded Kettlebell Swings to eye height
Rest 60 sec

Only swing to eye height. In the video he demos going to overhead

Part 5

4 Rounds
Every 4 min
10 cal row
5 Hang Power Cleans
5 Front Squats

Sub in kettlebell swings and goblet squats if unfamiliar with the hang power clean and front squat.



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

6 Rounds

Row 500m
Rest 2 min between efforts

Sub in a tough 2 min bike.

Part 3

3 Rounds
Row Sprint 150m
Rest as needed to do this.

Sub in a really hard 30 sec sprint on the bike.

Part 4

Stir the pot
4 rounds
10 reps per direction

Workout of the Day December 2, 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
5 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 75%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip


Part 3


Dumbell Floor Press


4 sets of 10 reps


Part 4


100 Kettlebell swings
every min on the min, starting at zero, perform
6 v ups (or situps)
8 push ups
10 air squats


For this, at the start do the v ups, push ups and squats then pick up the kettlebell and start to swing. Do this till the 1 min mark, then perform the v ups, push ups and squats again. Follow this pattern till you complete the 100 reps of the kbs. Rest as needed and feel free to take a min off to recover. After the initial start up you should be done the  v ups, push ups and squats in around the 40 sec mark.

Part 5

4 sets

Banded row from a plank
10 reps 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

2 Rounds
4 min Bike
25 Goblet squat
1 km Row
25 Devils Press

Part 3

4 Rounds

45 sec side plank per side
12 pike ups on rower

Worlout of the Day November 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2


Hang Power clean
5 sets of 3 reps

Watch the video. I have taught you all this lift. Focus on creating tension in the trunk by squeezing your upper back and holding your breath and bracing your abs. Keep loading lighter. You can do more than the 5 sets if you stay light.

Part 3

5 Rounds

1 min bike
20 wall balls

Part 4

4 Sets
8 bent over wide grip supinated barbell rows
8 WY pulls with a light band

WY should be with a pretty light band or mimic with light plate.

Part 5

3-4 sets
45-60 sec per side side planks
15-25 standing banded ab pull down



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

Shoulder press to a challenging set of 3
-20% for 2 sets of 5

Part 3

7 min
Every min on the min
Dips

Choose a rep scheme to challenge you, no more that 6-7

Part 3

4 Sets
8 Rolling tricep extension
6 Single arm dumbell row on a bench

Part 4

12 min
250m Row
15 Dumbell Snatch
10 burpees

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

Part 2

Bench Press

9 Sets of 3 reps at 70%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip

Part 3

JM Press

4 sets of 10 reps

Part 4

20 min
Every min on the Min

Odds: 8 push press + 8 pull ups
Evens: 45 sec active rest on a bike or rower

Do both push press and pullups in the same min. The active rest should be something you feel like you could do for a long duration. Push press can be with a barbell or dumbells.

Part 5

100 sit ups or 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

Bike or row
6 Rounds
:30 on, :30 off 

Rest 2 min after the 6 rounds

6 Rounds
:40 on, :20 off 

Rest 2 min after the 6 rounds
6 Rounds
:20 on, :40 off 

Rest 2 min after the 6 rounds

6 Rounds
60 on, 60 off 

Rest 4 min after the 6 rounds

90 sec sprint

Workout of the Day November 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

Push Press
5-5-5-5-5

Part 3

4 sets

12 Double Kettlebell swings to eye height
8 bent over double kettlebell row

To do this, and have equal weight in each hand, you will have to grab one of each style of kettlebell.

Part 4

20 min
Alternatning movements on the min
Odd: alternate between 60 sec max effort row for cals and step ups holding onto kettlebells
Even: rest

Sub in a 60 sec bike sprint. Or you could row and then bike instead of the step ups. You will do the row in min 1, rest min 2, do the step ups in min 3, rest in min 4, back to the row in min 5...

Part 5

If time permis do core with stir the pot tabata



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 Cals
50-40-30-20-10

Rest as long as it takes you to row.

Part 3

4 sets

45-60 sec plank
90-120 sec reverse plank

Workout of the Day November 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.

Have a look at both days workout, choose one you want to do. The Next day workout has more a strength/ strength accessory focus and today's a more aerobic.


Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Run or Row
2 min warm up pace
26 min of:
30 sec easy
30 sec moderate/ hard
2 min cool down pace

Part 3

100 v ups or sit ups


TB/ The Next Day


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
12 sets of 2 reps @ 70-75% load
Do a sec every 45-60 sec

Part 3

Weighted Good Mornings
4 sets of 8 reps

Part 4

Single Leg RDL with one dumbell
4 sets of 10 per side

Part 5

3 sets

15 Pull ups
25 cal Row
15 Goblet Squats

Workout of the Day November 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

Floor Press
Build to heavy single

Part 3

Single Arm Dumbell Bench Press
4 sets of 6 reps per side
Rest 60-90 sec

Part 4

3 Rounds

12 Bent Over rows with barbell
15 Hard band tricep push downs
Rest 60 sec

Part 5

3 sets

10 per side alternating dumbell curls
15 Dumbell California Press

Part 6

4 sets

15 seated side bends holding onto dumbells
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.

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

6 Rounds
Row 250m at a decent pace
row 750m at a slightly easier pace
Rest 3 min between rounds

Sub in a 1 min bime sprint with 3 min at a decent, but sustainable, pace

Part 3

4 sets
10 dumbell overhead sit ups

Anchor feet for this.

Workout of the Day November 8, 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

Bench Press

Build to a challenging set of 3

Part 3

Push Press

4 sets of 6 reps
Rest 60 sec between sets

Part 4

4 Sets

 6 Barbell Bent over Row
10 Dumbell tricep kickback extensions
Rest 60 sec between sets

Part 5

21-15-9

Pull ups or Ring rows
Deadlift

Keep the deadlift load lighter. Feel free to use a kettlebell or dumbell in each hand for the deadlifts. If you aren't comfortable with the deadlift, sub in heavier kettlebell swings. This should be under 5-6 min to do.

Part 6

4 sets
15 v ups
10 hanging knee raises
 10 bicep 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.

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

6 Rounds

Row 500m
Rest 2 min between rounds

Sub in a hard 2 min bike. If you have a partner, do a total of 6 rounds each of 500m. Rest while your partner rows.

Part 3

5 Sets
Max effort sit ups in 30 sec
Rest as needed

Workout of the Day November 5, 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

Front Squat

Build to a challenging set of 3

Part 3

4 Sets

8 Good Mornings with Barbell on your back
8 per side bulgarian split squats
Rest 60 sec per side

Part 4

5 Rounds
Every 3 min, go through the movements below once.
20 Kettlebell swings
15 Box jumps or step ups
10 1 arm overhead lunges (5 per side) with a dumbell
Rest remaining time.

Go through those movements once per each 3 min round. Rest any remaining time till the next round.

Part 5

4 sets
45 sec per side side plank
3-5 Dragon flies


TB/ The Next Day

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

8 Bent over rows
12 Bicep curls
8 glute bridge w feet on a swiss ball

Part 3

Bike

2 min light
26 min of 30 sec hard: 30 sec light
2 min light

Part 4

3 sets

30 russian twists with a 45# plate
10 per side kneeling pallof presses

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