Workout of the Day May 27, 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

5-8 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press
In 15 min
Build to a challenging set of 3

Part 3

4 Rounds

10 Dumbell Rollback Tricep Extension
8/ side Bent Over Rows with dumbells
Rest 60 sec

Part 4

20 min
Alternating Movements Every min on the min

Min 1- 15 Push ups
Min 2- Row 15 Cals
Min 3- 15 Sit ups
Min 4- 14 Alternating Dumbell Curls

Part 5

4 rounds
100' heavy farmers carry
Rest as needed 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

5 Rounds

Row, Bike or Run
1 min hard
3 min Moderate

Part 3

10 Bent over flies with dumbells
20 trap shrugs holding a kettlebell in each hand

Part 4

4 rounds

:45 Side Plank left
:15 sec rest
:45 Side Plank Right
:15 sec rest
:45 Prone Plank
1:15 sec rest

Workout of the Day May 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

Back Squat

12 min
Every min on the min
Perform 2 reps with 75-80% load

Part 3

4 Sets
8 Barbell Hip Thrusts
16 Banded Kettlebell Swings
Rest 60 sec

Part 4

12 min

10 Alternating Dumbell Snatch
8 Burpees
20 Air Squats

Part 5

5 sets
:30 sec hollow body Hold
Rest as needed between 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 Push ups
10 squats
10 back ext

Part 2

Row Run or Bike

2 Rounds
4:00 work
Rest 2:00 Between

Then
3 Rounds
3:00 work
Rest 90 sec between

Then
4 Rounds
1:00 Work
1:00 Rest

Rest 2 min between the different rounds orf time (after the last 4 min set, rest 2 min. After the last 3:00 set, rest 2 min). Increase intensity as the time shortens.

Part 3

4 Sets
12 v ups
24 controlled knee to elbow moutain climbers
Rest 60 sec

Workout of the Day May 19, 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

6 Rounds

Row 250m
10 Pull ups
Run 0.12 mi or 1 min bike
10 Burpees
50 Jump Ropes
10 L sit press

Sub in ring rows for the pullups

Part 3

12 Russian Twists
24 Plank Knee to Elbow

Controlled movements for the knee to elbow


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
8 Glute Bridge with barbell
Rest 30 sec
12 Dumbell Deadlifts
Rest 30 sec

Part 3

4 Sets
12 Jump squats with a bar on the back
18 Push ups
24 Kettlebell Swings
Rest as needed between sets

Only jump a couple inches off the floor for the jump squats.

Part 4

4 sets
20 flutter kicks
10 v ups

Workout of the Day May 15, 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 squats
10 back ext

Part 2

Front Squat

5 sets of 2 reps
Exertion at a 75% level

If you can't keep the bar on the shoulders, try crossing arms in front. If that is still a no go do goblet squats with a heavy kettlebell of dumbell and do sets of 5.

Part 3

 8/ side reverse lunges holding dumbells
Rest 60 sec

Do all reps on one side, then do the other.

Part 4

5 rounds

15 Kettlebell swings
10 pull 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

3 Rounds
Run 0.5mi or row 1000m
Rest 2 min between sets

Rest 4 min after the 3 rounds then:

6 Rounds
Run 0.5mi or row 500m
Rest 1 min Between sets

Part 3

5 rounds
15 sit ups
10 v ups
Rest 60 sec

Workout of the Day May 8, 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
Build to a challenging set of 3

Part 3

21-15-9

Dumbell Hang Clean and Jerk
Pull ups
Dips

Do 21 of each, then 15 of each, then 9 of each.

 Part 4

4 Sets

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


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

Every 5 min Perform
500m Row
1:30- 2 min bike

Part 3

5 sets
6/ leg bulgarian deadlifts
6 bent over kettlebell rows

Part 4

100 sit ups

Workout of the Day April 30, 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

5-7 Push ups
10 squats
10 back ext

Part 2

In Teams of 2:

5 Rounds

30 L sit press w dumbells
30 step ups
30 burpee pull ups
30 kettlebell swings
30 v ups
Rest 2 min Between Rounds

Partner up on this workout. It's a little bit of a longer one. The reps are a total for the team, break it up as you see fit.

Part 3

4 Sets

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

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 Challenging Set of 3
-20% for 2 sets of 5 after

Part 3

4 sets

8 Dumbell Rollback Tricep extension
16 single arm dumbell rows
Rest 60 sec

Part 4

4 sets
20 bench press
12 bicep curls
Rest 60 sec

Part 5

100 Russian Twists

Workout of the Day April 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

12 min
Every min on the min
Perform 2 Back Squats at 70%

Part 3

4 Sets
8/ side Bulgarian Split Squat
16 Banded Squat Pull throughs
 Rest 60 sec between sets

Part 4

12 sets
Sled Drag
:30 sec work
:30 sec rest

Partner up. One partner works, one partner rests.

Part 5

5 sets
20 Russian Twists
10 v ups
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 Push ups
10 squats
10 back ext

Part 2

24 min

10 Dumbell Hang power clean and push press
20 Pull ups or ring rows
30 wall balls

Part 3

100 sit ups

Workout of the Day April 22, 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
5-5-5-5-5
Only star counting the sets as working until you are at 60% effort

Part 3

4 Sets
8 Hip Thrusts
12 Banded Kettlebell Swings
Rest 60 sec

Part 4

14 min
50' Lunge with dumbells held on shoulders
12 Dumbell hang power cleans
12 Ring Rows

Part 5

5 sets
12 pike ups on rower
12/ side, side plank up and 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 Push ups
10 squats
10 back ext

Part 2

3 sets
10/ arm single arm dumbell bench
Rest 30 sec
8-12 pull ups
Rest 60 sec

Part 3

3 sets
6/ arm kb overhead reverse lunge
Rest 30 sec
30 Banded face pulls
Rest 30 sec
10 Rower pike ups
Rest 90 sec

Part 4

4 sets
30 Sec kb front rack wall sit
Rest 15 sec
30 sec plank on rings
Rest 15 sec
8 Single arm dumbell curls
Rest 60 sec

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