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

Part 2

1 Shoulder press + 3 Push Press
Build to a challenging load

Part 3

5 sets
6 L sit press
8 Dips

Part 4

27-21-15-12-9
Kettlebell swings
Wall Balls


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

Front squat

5 sets of 5 reps

Part 3

4 sets
8/ leg reverse lunges holding onto dumbells
Rest 60 sec

Part 4

4 sets
1 min wall sit holding a kettlebell goblet style
30 sec goblet squats
Rest 90 sec

Part 5

100 russian twists

Workout of the Day April 14, 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
In 15 min
Build to a challenging set of 2 reps using the tempo:
3 sec down, 3 sec pause in the bottom, fast stand up

Part 3

5 sets
5 good mornings
max effort pull ups

Part 4

4 sets

10 glute bridges on a swiss ball

Part 5

2 rounds

3:00 Max reps of weighted step ups
Rest 2 min between sets
Hold a dumbell in each hand

Part 6

4 sets
15 sit ups cradling  a dumbell

Part 7

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

3 Rounds

4 min
16 dumbell snatches
16 goblet squats
Right into
4 min
75 Jump ropes
16 burpees
Rest 3 min Between rounds

Part 3

100 russian twists

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

Part 2

Push Press

Build to a challenging single in 15 min

Part 3

7 Min
Every min on the min
5-7 pull ups

Part 4

4 sets
8 L sit press
12 Bent over rows with a barbell
Rest 60 sec

Part 5

3 sets of:
3 rounds
7 Thrusters
20 sec bike sprint
rest 3 min between each of the 3 sets

Do 3 rounds of the 2 movements, then rest 3 min. Repeat this for a total of 3 sets.


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 squats
10 back ext

Part 2

Row 100 cals
80 Push ups
60 Kettlebell swings
40 Lunge steps
20 Manmakers
40 step ups
60 Sit ups
80 Jump Ropes
100 Cal row

Workout of the Day April 6, 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

Every  min on the min
for 9 min
Bench Press 3 reps
1st 3 min are with a narrow grip
2nd 3 min are with a regular grip
The last 3 min are with a wide grip

Part 3

5 sets
6 l sit press w dumbells
Rest 60 sec

Part 4

4 sets
16 skull crushers
8/ side single arm dumbell row
Rest 60 sec

Part 5

6 sets
Every 2:30
6 Dumbell snatch
15 Kettlebell swings
6 Dumbell hang clean and push press

If time permits
Part 6

4 sets
10 pike pulls on the rower
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

4 sets
Row 750
15 burpees
Rest 3 min

Part 3

100 Russian Twists

Workout of the Day April 1, 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

Run 0.5 mi or Row 750m or Bike Hard for 4 min
15 Dual Kettlebell Deadlifts
20 Burpees

Part 3

5 Rounds

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

5 Rounds

Row 750m at a moderate pace
Row 250m harder
Rest 2 min

Sub in a 3 min mod bike and a 1 min hard bike.

Part 3

100 Russian Twists holding a 25-54# plate

Workout of the Day March 29, 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
12 min
Every min on the min perform
2 back squats @ 70% load

Part 3

4 Sets

12 Goblet Squats
8/ leg reverse lunges holding dumbells
Rest 60 sec

Part 4

12 min

12 Push press
24 sit ups
48 jump ropes

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
10 Push ups
10 squats
10 back ext

Part 2

7 Rounds

40 sec of wallballs
20 sec rest
40 sec of burpees
20 sec rest
40 sec bike
20 sec rest

Part 3

15 v ups
10 side plank hip rasies

Workout of ther Day March 24, 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

1 shoulder press + 2 push press
Work up to a challenging load

Part 3

4 rounds

20 narrow grip bench press
12 upright rows with dumbells
Rest 60 sec

Part 4

4 rounds

10 dumbell pull overs
30 banded tricep push downs
Rest 60 sec

Part 5

Pick a song
Do the below for the entirety of the song
Single Arm Farmers carry
Switch hands every 100'



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 or bike
1:40 at moderate pace
:20 rest

Rest 3 min

6 Rounds

:20 HARD
1:40 at a recovery pace

Part 3

4 sets

20 russian twists
15 v ups
Rest 60 sec

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