Workout of the Day March 21, 2019

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 to a challenging set of 2 using the tempo
3 sec down and 2 sec pause in the bottom

Part 3

8 Barbell glute bridge
8/ side reverse lunges
Rest 60 sec

Feel free to load the reverse lunges by holding onto dumbells or kettlebells.

Part 4

5 Rounds

10 Dumbell Snatch
10 Burpees
10 Goblet Squats

Part 5

45-60 sec per side, side plank
60-90 sec reverse plank 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Bike at a decent pace for 2 min
30 sec rest
Row 500m
Rest 2 min

Part 3

3 sets

30 Russian Twists
15 v ups

Workout of the Day March 16, 2019

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
every min on the min
9 sets of 3 reps
Load is 70%

Part 3

4 sets
15 Chest supported rows w elbows out
10 strict press w barbell
Rest 60 sec

Part 4

18 min

12 one arm kettlebell thrusters (6/ side)
12 cal row or 30 sec bike
12 kettlebell swings
12 cal row or 30 sec bike


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

Run 0.25
Walk 0.12

or

Row 500m at 85%
Row 250m at recovery

Part 3

4 sets
30 russian twists
30 banded good mornings

Workout of the Day March 13, 2019

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

5 min
Every 30 sec
5 pull ups

Part 3

7 Rounds
50 Jump ropes
10 Deadlifts

Deadlifts can be with a barbell, dumbells or kettlebells

Part 4

4 sets
8 Bent over rows
16 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

Alternating Movements
Every min on the Min
For 30 min
Odds: 12-15 cal row
Evens: 9-11 Burpees

Each movement shouldn't take more than 30-35 seconds. Choose appropriately.

Part 3

4 sets
12 lateral hip raises per side

Workout of the Day March 7, 2019

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

12 sets
2 Back squats every min on the min

Loading should be in the 70-75% range

Part 3

4 sets
8 suitcase deadlifts (use kettlebell or barbell)
12 Good mornings
Rest 60 sec

Part 4

15 min
Bike or Row
30 sec hard
30 sec light

Part 5

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
5 Push ups
10 squats
10 back ext

Part 2

50 walking lunges holding 1 dumbell at side or overhead
50 step ups holding one dumbell however
50 push ups
200' of bear crawl

Part 3

4 sets
20 banded straight arm push down
20 banded face pulls
Rest 60 sec

Part 4

4 sets
:45 sec side plank per side
:45 sec plank
Rest :15 sec between planks and 1:15 between sets

Workout of the Day March 5, 2019

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

3 sets

2 min push press or L sit presses
Rest 2 min between sets

Manage the work in the 2 min as to avoid any major resting, break it into smart sets.

Part 3

5 Sets

1 min of burpees
8 Goblet squats
8 pull ups
8 Dips

Part 4

4 sets

30-40 Russian twists
Rest 60 sec between


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

100 Jump Ropes or 25 cal row
50 sit ups
80 Jump Ropes or 20 cal row
40 sit ups
60 Jump Ropes or 15 cal row
30 sit ups
40 Jump Ropes or 10 cal row
20 sit ups
20 Jump Ropes or 5 cal row
10 sit ups

Part 3

4 sets

30-40 prone banded hamstring curls

Part 4
12 Glute bridges on swiss ball
30 Banded good mornings

Workout of the Day February 28, 2019

  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

Every min on the min
5-6 L sit press with a 3 sec lower to the shoulder

Part 3

8 min
Alternating movements
Every min on the min:
Odds: 8-10 Pull ups
Evens: 8-10 dips

Part 4

5 Rounds

8 Goblet Squats
10 dumbell push press
12-16 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 rounds

2 min row
Rest 1 min
2 min bike
Rest 1 min
1 min tall kneeling kettlebell front rack hold
30 sec kettlebell swins
Rest 90 sec

Part 3

4 sets
45-60 per side, side plank

Workout of the Day February 25, 2019

  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

Dumbell Bench Press
4 sets of 7

Part 3

Pull ups

10 sets of 5 reps

Part 4

3 Rounds

27 Kettlebell Swings
Bike hard 2 min or run 0.25 mi or row 500m
21 Push ups

Part 5

100 Russian Twists


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 Squat

4 sets of 8

Part 3

4 Sets
8/ side reverse lunges holding onto dumbells
Rest 60 sec

Part 4

4 sets
12 Suitcase deadlifts (use kettlebell or barbell)
20 Banded Kettlebell swings
Rest 60 sec

Part 5

4 sets

:45 sec per side, side plank
:45 sec prone plank
Rest 15 sec between planks and 1:15 between sets

Workout of the Day February 20, 2019

 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 sets
10 Wide Reverse grip bent over rows
7 front raises + 7 lateral dumbell raises
Rest 60 sec

Part 3

3 Sets
20 banded lat pull downs
20 banded Ys (use a very light band)

Part 4

20 min
Row 500m or run 0.25mi on treadmill or bike 2:30
15 dumbell hang clean and jerk
10 pull ups

Part 5

4 sets
15 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press
Build to a tough set of 2

Part 3

12 Skull crushers using a barbell
8 per side 1 arm rows w dumbells

Part 4

3 sets

20 v ups
20 l sit press
20 step ups or box jump/ step downs

Workout of the Day February 17, 2019

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 squats
10 back ext

Part 2

9 min
Every min on the min
Bench Press
70-75%

If things are tight time wise today. DO NOT do the bench part. Just the conditioning part.

Part 3

50 Push ups
50 Kettlebell swings
50 air squats
50 single arm dumbell hang clean and jerk (switch hands every 5 reps)
50 cal row or 3 min bike
50 single arm dumbell hang clean and jerk (switch hands every 5 reps)
50 air squats
50 Kettlebell swings
50 Push ups

Part 4

45 sec per side side plank
5 dragon flies


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 or Row

2 rounds

5 min
1 min rest
4 min
1 min rest
3 min
1 min rest
2 min
1 min rest
1 min

Rest 6 min between rounds

Workout of the Day February 12, 2019

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
5 sets of 2 reps

Part 3

6 Rounds (18 min)
Every 2 min, with a 1 min break between rounds

Rounds 1, 3, 5:
25 wall balls
Bike or row for remainder of time (cals on the rower)

Rounds 2, 4, 6
Bike sprint 1:20 or row 25 cals
As many wall balls as possible in remaining time

Part 4

5 sets

10-15 v ups
30 sec hollow 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds

1 min max cal row
Rest 1 min
1 min max effort bike sprint
Rest 2 min between rounds

Part 3

100 sit ups

Workout of the Day February 9, 2019

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

21 Burpees
15 Cal Row
9 Thrusters

Part 3

40-50 Banded Push ups
40-50 regular push ups

Part 4

4 sets

15 banded side bends per side
10 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Row Cals

60-50-40-50-60

Rest as long it takes to row the cals.
Sub in a bike of 4-3-2-3-4 min. Rest the same

Part 3

4 Rounds
45 sec per side side plank
45 sec prone plank
Rest 15 sec between planks and 1:15 between rounds

Workout of the Day February 4, 2019

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 sets of 3 reps

Part 3

In 12 min

2 rounds
16 v ups
12 Walking Lunge steps
8 Dumbell Power cleans
Then
2 Rounds
16 Pull ups
12 Walking Lunge Steps
8 Dumbell Powercleans

Alternate between the v ups and the pull ups every 2 rounds for the 12 min. Feel free to hold the dumbells from the clean for the walking lunge if you're feeling good.

Part 4

3 Sets
30-40 Banded good mornings
Bent over WYs with 2.5lb plates


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

Run, Bike or Row

3 Rounds
8 min of:
:15 sec hard
:15 sec recovery
Rest 2 min between rounds

Part 3

4 sets
10 weighted hanging knee raises