Workout of the Day June 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

5 Push ups
10 squats
10 back ext

Part 2

4 Rounds

8 Dumbell Clean and Press
8 Pull ups
8 Dips
Rest 2-3 min

Part 3

4 Sets

8 Ring Rows, hands turned up
6-8 Plyo Push ups

Part 4

4 Sets

12 Kettlebell Deadlifts or Kettlebell swings
Run
12 L sit press

The Run is 0.25mi on the treadmill, or 2 times around 89 or 3 times around 88. Sub in a 2 min bike or a 400M row.


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

12 min
Every min on the min

3 Back squats w 75% load

Part 3

4 sets

10 barbell glute bridge
10/ side bulgarian split squats holding a dumbell

Part 4

5 sets

30 sec standing sprint on bike
Rest 2:30

Part 5

100 Russian Twists

Workout of the Day June 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

Front Squat
Build to a challenging set of 3
Use 8-9 sets to get to your final set

Part 3

5 Rounds

10 Dumbell Hang clean and jerk
15 wall balls
10 Walking lunge steps holding a kettlebell in front
Row 250m at easy pace or bike 1:10 at steady pace

Part 4

4-5 sets

10/ side, side plank raises
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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

Row 60 cals
Rest 60 sec
Row 40 cals
Rest 90 sec
Row 20 cals
Rest 3:00

Part 3

4 sets

:45 sec side plank L
:15 sec rest
:45 sec side plank R
:15 sec rest
:45 sec plank
1:15 sec rest

Workout of the Day June 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Floor Press
Build to a Challenging Set of 3

Part 3

4 Sets
8 Bent over rows w a barbell
16 single arm, alternating dumbell bench press
Rest 60 sec

Part 4

4 Rounds

15 V ups or hanging knee raises
15 Kettlebell Swing
Run
Rest 1 min

For the run it's: 2 laps around 89, 3 around 88; or 0.25mi on the treadmill.
Sub in a 500m row or a 2 min hard bike.

Part 5

1-3 sets of 100 banded tricep push downs


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
Every min on the min
10 sets of 2 reps at 70%

Part 3

4 Sets
8 Bulgarian Split Squats
20 Banded Hamstring Curls
Rest 60 sec

Part 4

4 Sets
10 Kettlebell Romanian Deadlifts
20 sit ups

Part 5

100 Banded Good mornings

Workout of the Day June 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
5 Push ups
10 squats
10 back ext

Part 2

Push Press
Every min for 9 min
3 Push Press around 75%

Part 3

4 Rounds
8 Dumbell Tricep Extension
100' Sled Drag Face pull
Rest 60 sec

Part 4

22 min

12 Alternating Dumbell Snatches
24 Step ups
18 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

3 Rounds

Bike 5 min
Rest 2 min
Bike 4 min
Rest 2 min
Bike 2 min
Rest 2 min

Sub in a row if you want.

Part 3

4 sets

12-15 pike ups on the rower

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