Workout of the Day July 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

In 15 min
Build to a challenging set of 3
Tempo Back Squat
3 sec down, 2 sec pause in the bottom

Part 3

Bike 4 min
20 Jump Squats Holding a dumbell in goblet style
Bike 3 min
15 Jump Squats Holding a dumbell in goblet style
Bike 2 min
10 Jump Squats Holding a dumbell in goblet style
Bike 1 min
5 Jump Squats Holding a dumbell in goblet style

Increase the biking intensity each round, and increase the load on the jumping goblet squat each round. For the jumping squat, you only need to leave the ground about an inch or two. Sub in a run, or row for the bike.

Part 4

4 sets

60 sec side plank per side
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

9 Min
Every min on the min
3 shoulder press

Part 3

4 sets
10 Dumbell tricep kick backs
12 Bent over barbell Rows
Rest 60 sec

Part 4

4 sets

20 dumbell floor press
12 bent over reverse flies
Rest 60 sec

Part 5

100 Russian Twists

Workout of the Day July 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

10 Push ups
10 squats
10 back ext

Part 2

4 sets

Max Effort pull ups


Part 3

Every min on the min
Perform 3 dumbell thrusters

Increase the load every min
Stop when  you feel you are at a challenging load
Go for a minimum of 5 sets

Part 4

Bike 7 min
Then :
3 Rounds
12 Kettlebell Swings
12 Goblet Squats
12 Dumbell Push Press
Then:
Bike 7 min

Sub in a 1 mile run on the treadmill or a 1500m row for the bike.

Part 4

4 sets

100' Farmers carry
10 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 sets

4 min row
4 min bike
Rest 3 min Between

Start the row or bike at a modest pace, increase the pace each min for the 4 min. 

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

Part 2

Bench Press
9 min
Every min on the min
3 reps at 70-75%

Part 3

4 sets
8 tate press
8 single arm bent overs dumbell rows w a band pulling forwards
Rest 60 sec

Part 4

30 Goblet Squats
Bike 60 sec
30 pull ups
Bike 60 sec
30 Dumbell Push press
Bike 60 sec
20-30 Towel Pull ups
Bike 60 sec
30 dumbell hang power cleans
Bike 60 sec
30 l sit press
Bike 60 sec

Part 4

4 sets
45-60 sec side plank 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

4 sets

8/ side landmine press
Rest 30 sec
10 Burpees
Rest 30 sec
8 Reverse flys
Rest 30 sec
10 Alternating Reverse lunges holding dumbells
Rest 30 sec

Part 3

6 sets

Row Hard :30 sec
Rest 2:00

Part 4

5 sets
5/ side single leg v ups
10 v ups
Rest 60 sec

Workout of the Day July 11, 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

In 15 min

Build to a challenging set of 3 using:

3 seac down with a 2 sec pause in the bottom

Part 3

4 Sets

10/ side Kettlebell suitcase deadlifts

6/ side reverse lunges holding onto dumbells

Part 4

2 Rounds

6 min

6 Dumbell Hang Power cleans

6 Dumbell Thrusters

12 hanging knee raises or v ups

Rest 3 min between the 2, 6 min work sessions

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

Row

3 Rounds

50 Cal
Rest 1 min

30 Cal
Rest 1:30

15 Cal
Rest 3 min 

Part 3

100 Russian Twists

Workout of the Day July 6, 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

Row 1 km or bike 4:30
50 dumbell push press
50 step ups
50 Kettlebell swings
50 step ups
500' Farmers carry
50 Step ups
Run 4 min or bike 4:30

This workout is kind of long, feel free to scale the reps back. Don't do the work of any movement unbroken. Try to pick a set size and do that.

Part 3

3 sets of 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
Work to a challenging set of 5
-10% for 2 sets of 5

Part 3

4 sets
6 Single arm dumbell row w a 3 sec squeeze at the top
12 dumbell floor press

Part 4

3 sets
Trap 3 complex doing 10 reps per position

Part 5

4 sets
40 banded tricep push downs
30 banded face pulls

Workout of the Day July 3, 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

Tabata Pull ups
8 sets
:20 on; :10 off

Part 3

4 sets
60 sec banded march
10 standing high jumps

For the banded march, do like the video or put the band around your neck like when doing banded good mornings.

Part 4

3 Rounds
30 Kettlebell Swings
30 hanging knee raises or v ups
Rest 2 min

Part 5

4 sets
60 sec plank
60 sec Chinese reverse 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 rounds

Bike 4 min
Rest 1 mi
Bike 3 min
Rest 1:30
Bike 90 sec
Rest 3 min

Part 3

100 Sit ups

Workout of the Day June 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

10 Push ups
10 squats
10 back ext

Part 2

In 15 min

Bench Press
Build to a challenging set of 2
Do this over 8 sets

Make smart jumps

Part 3

4 sets

8 Tate Press
8 Bent over row with a barbell
Rest 60 sec

Part 4

5 Rounds
12 Double dumbell, dumbell snatch
8 Pull ups
Cardio

For the cardio do 1000m bike. 2 min bike. Run 0.25 mi on the treadmill or run 3 times around 88  or 2 times around 89.

Part 5

4 sets

10 dead bugs (5/ side)
20 sec hollow rocks
10 dumbell overhead sit 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

Back Squats
3 sets of 10

Part 3

4 sets
 8/side bulgarian split squats
16 banded kettlebell swings to eye height
Rest 60 sec

Part 4

5 Sets
Row all out for 20 sec
Rest for 1:40

Part 5

4 sets

10/ side, side plank raises
15 v ups

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

Part 2

10 Rounds

Cardio
10-15 pull ups
10-15 kettlebell swings

For the cardio: run 0.25mi on the treadmill, 3 times around 88, 2 times around 89; or bike 2 min.
No Rowing

Part 3

4 sets
30 sec per side bicep stretch
20 banded pull aparts


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

Push Press
Build to a heavy set of 3 in 15 min

Part 3

4 sets
5 dumbell bench press
10 straight arm pull overs
Rest 60 sec

Part 4

4 sets of 50 banded tricep push down

Part 5

5 sets

10 bent over rows with a band pulling the bar forwards

Part 6

100 russian twists

Workout of the Day June 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

 In 15 min

Build to a challenging set of 2 Back Squats
Use the tempo: 3 Sec down and a 2 sec pause in the bottom of the squat

Part 3

4 Sets
6/ side reverse lunges w front foot elevated, holding dumbells if able
Rest 60 sec

Part 4

6 min
6 Dumbell Hang Power Cleans
6 Dumbell Thrusters
12 v ups

Rest 3 min
 
6 min
6 Dumbell Hang Power Cleans
6 Dumbell Thrusters
12 v ups

Part 5

100 Banded good mornings


TB/ The Next Day Workout

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

4 sets

8/ side kneeling landmine press
12 bent over rows w a barbell

Part 3

15 Dumbell Bench
15 Banded straight arm lat push down

Part 4

2 km Row

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