Workout of the Day January 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

Front Squats
12 sets
2 Reps Every 30 sec
Load is 60%

Can do goblet squats w dumbell as well.

Part 3

4 Sets

100' Lunge (holding dumbells at side or in front rack)
50' Bear Hug Sandbag carry
60 sec easy bike

Part 4

125 Jump Ropes
75 Wall Balls
50 Kettlbell Swings or Dumbell Snatch
40 Hanging Knee Raises

Part 5

5 Rounds

50' Plank Plate Drag


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

6 rounds
500M row or 1250M bike
100' Kettlebell Front rack carry
50' Farmers Carry
25 Push ups

Feel Free to scale back the push ups

Workout of the Day January 19, 2020

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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In Teams of 2
Alternating full Rounds

40 Rounds (20 each)

5 Wall balls
4 hanging knee raises or v ups
3 Burpees over a dumbell
While 1 partner does a round, the other will row

So how this works: Partner 1 will complete the 5 wall balls, 4 hanging knee raises and 3 burpees; partner 2 will row till they are done. They the switch and partner 2 will do the 5-4-3 and partner 1 will row till they are done the 3 movements. If there are multiple partner sets, feel free to bike.

If you don't have a partner, do:
20 rounds
5 Wall balls
4 hanging knee raises or v ups
3 Burpees over a dumbell
30 sec 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

Back Squats
12 sets of 3 reps
Loading around 55%
Rest 30 sec between

Part 3

4 sets

8 Bulgarian Split squats per side

Part 4

5 Rounds

12 Kettlebell Swings
9 Goblet squats
6 L sit press

Workout of the Day January 14, 2020

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
7 squats
10 back ext

Part 2

4 sets of 8 reps
Kettlebell or barbell sumo deadlift

Feel free to use 1 or 2 kettlbells is you choose the kettlebell option.

Part 3

4 sets
12-16 banded kettlebell swings
Rest 60 sec

Part 4

Bulgarian Split squat hugging a sandbag
3 sets
8/ leg
Rest 60 sec

Part 5

2 rounds

2 min battle ropes
60-80 Air squats
10-20 sandbag over the shoulder
100' Front Rack Kettlebell Carry


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 sets of:
3 Rounds
4 min at a challenging pace
90 sec at half that pace

When I suggest a bike, an air bike is ok too. Or choose a spin bike, it is just hard to gauge a pace on a spin bike (unless you are using the concept2 bike at 89 station, and I would suggest using that bike).
Rest 2 min between sets

Part 3

4 sets

:45 sec/ side side plank
:45 sec prone plank
Rest 15 sec between sides and 1:15 between sets

Workout of the Day January 11, 2020

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 challenging set of 3

Part 3

3 Rounds

1000M row or 2000m bike
30-40 wall balls
15-20 dips

Part 4

4 sets

15/ side banded side bends
30 sec/ side, side plank (weighted if able)



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

1000M Run or 2000M bike
30 banded knee raises
30 step ups

Part 3

Tabata Stir the pot

Workout of the Day January 6, 2020

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

In 15 min

Shoulder Press
Build to challenging set of 2

Part 3

1 min Push ups
1 min rest
1 min L sit press
1 min rest
1 min push ups

Part 4

3 sets

10 bent over dumbell row

Part 5

50 Hanging knee raises
30 Sand Bags from the ground to over the shoulder
50 Pull ups
30 Dumbell Thrusters


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

3 Rounds

60 sec at 85%
30 sec light
60 sec at 90%
30 sec light
60 sec at 95%
30 sec light
60 sec at 100%

Rest 2 min between the rounds

The idea is to build the intensity in each 60 sec period. The percentages are there to illustrate that.

Part 3

4 sets

20 sec per direction stir the pot

Part 4

100 Banded Good mornings

Workout of the Day January 3, 2020

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

Alternating Movements
Every min on the min

Odds: 3-8 Towel Pull ups or Towel Ring Rows
Evens: 8 L sit presses

At the start do the towel pull ups, rest till the next min then do the 8 L sit presses. Continue in this fashion for the 10 min (5 sets of each movement).

Part 3

14 min

40 Wallballs
30 Hanging Knee raises or V ups or 1 min per arm single arm farmers carry
20 Kettle bell swings to eye height (heavier) or Dumbell Hang Power Cleans

Go through the 3 movements in the rep scheme for the 14 min.

Part 4

3 sets

60 sec hollow body 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

Back Squat

Build to a challenging set of 3

Part 3

4 sets

10 Bulgarian Split squats per leg
12 Banded Kettlebell Swings
Rest 60 sec

Feel free to load the split squats if you want

Part 4

6 Sets

30 sec bike sprint
Rest 2:30 between sets

Part 5

100 Banded good Mornings

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

Part 2

12 Days of Christmas

12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 500m

Use dumbells or barbells. Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio.


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

Push Press
Build to a challenging set of 5
-10% for 2 sets of 5

Part 3

Close Grip Bench Press
5 sets of 10 reps

Part 4

4 Sets

5 Ring to chest rows
5 Dips

Rest as needed between

Part 5

6 Min air bike

Workout of the Day December 18, 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

6 sets

2 hang power clean + 4 front squats

This can be done with dumbells or barbells. If you want you can increase the weight each set, as long as you are comfortable and you positions are strong.

Part 3

6 min

Every 30 sec
Perform 2 Push press
Load is 60% range

Feel free to use a barbell dumbells

Part 4

5 rounds

5 man makers
20-25 cal row or bike or 50-75 jump ropes

Part 5

4 sets of max rep hanging knee raises or single arm farmers carry the duration of a song switching 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 Push ups
10 squats
10 back ext

Part 2

Bench Press
10 sets of 3 reps

Loading in the 75-80% range for all sets

Part 3

Dumbell or kettlebell Push Press
Build to a heavy set of 5
Then:
-10% for 2 sets of 5

Part 4

4 rounds

Max effort dips
Max effort pull ups
Rest as needed between sets

If you can do more than 10 reps, add a weight to the movement.

Part 5

5 sets
:15 sec max effort air bike sprint
Rest 1:45

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

Part 2

Bench Press

Build to a challenging set of 4

-20% for 2 sets for as many reps as possible

Part 3

4 sets

8 barball rows
8 tate press

Part 4

11 min

12 Dumbell Hang power cleans
9 step ups or box jumps
12 cal row or bike

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, run or bike

 3 rounds of:

4 Sets
:40 hard
:20 easy

3 Min between each of the 3 rounds.
This is an 18 min workout

Part 3

5 sets

100' front rack kettlebell carry

Just use one of each type of kettlebell so both are the same weight.

Part 4

Tabata stir the pot

8 rounds of :20 on :10 off

Workout of the Day December 10, 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

Build to a challenging set of 2

Part 3

Barbell Shrugs

3 sets of 8 reps

Part 4

75 Cal Bike or Row
50 L sit presses
Every 2 min perform 10-15 kettlebell swings

Part 5

3 sets

8 Plate overhead sit ups

Feel free to try barbell overhead if you want.



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 or Row 400m or bike 1000m moderate effort
Walk 0.05 mi or row easy 100m or bike 250m easy
Run 0.12 or Row 200m or bike 500m hard effort
Walk 0.03 or row 50m or bike 150 m easy
100' sandbag bear hug carry

Part 3

5 sets

10 hollow rocks
10 side plank raises per side
10 supermans

Workout of the Day December 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

3 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 15 min

3 rep Shoulder press

Build to a challengning set of 3

Part 3

3 sets

Every 2 min perform 8-16 pull ups

Part 4

21-15-9-6-3

Burpee
Kettlebell swings

Feel free to sub in hang power cleans if you are comfortable with them. Please cut the reps for the hang power cleans in half if you are working on consistency with the lift. More is not better. Better is better.

 Part 5

3 sets
Max effort v ups
Rest 60 -90 sec 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

2 rounds

2 km bike
50 Banded lat push down
1 km row
50 banded Tricep extensions

Part 3

Tabata stir the pot

Workout of the Day December 2, 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

Part 3

4 Rounds

20 wall balls
20 cal row or bike
10 Squats bear hugging a sandbag
10 cal row or bike
Rest 1 min

Part 4

4 sets

12 side plank raises
30-60 sec side plank
Switch sides
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

Row; bike or run
2 Rounds of:

10 Sets of:
:30 hard
:30 easy

Rest 2-5 min between rounds

Part 3

3 Rounds
2 Turkish get ups per side (heavy)
:30 sec side plank on a swiss ball (if able) per side
Rest 60 sec

Do a stir the pot for :30 if unable to do the side plank on the swiss ball.

Part 4

Accumulate 5 min of a banded march holding a med ball at chest level