Workout of the Day February 25, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 box squats bar on back, putting an ab mat or foam on the bench

50% bar weight + 30% band

Part 3

Wide Stance Deadlift against bands

Build to a tough single

Feel free to raise the bar and lift from the knees

Part 4

Stiff legged deadlift (use a bar, kettlebell or dumbbells)

3 sets of 20 reps

Rest 60 sec

Part 5

Banded Oblique Push down

4 sets of 20

Rest 60 sec

Part 6

3 sets

30 partial squats against bands (like top half)

30 Banded good mornings

Rest 60 sec

Optional Conditioning

5 rounds

Every 3 min

10 Dumbbell hang power cleans

50' walking lunge holding dumbbell (or not)

50' walk back w dumbbells carried overhead

Do the above on once every 3 min. If 3 min is too tight extend the time frame.

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Flat Bench Press, with it propped up 8-12"

45% bar load + band (lighter)

Part 3

4 sets

Max Pull ups or inverted rows

Rest 60 sec

Part 4

T bar row in the land mine thing

4 sets of 8 reps

rest 60 sec

Part 5

Bent over underhand grip rows

4 sets of 8 reps

Rest 60 sec

Part 6

Hammer Curls

4 sets of 10 reps with a 4 sec negative

Part 7

4 sets

Stir the pot

10-15 circles per direction

Part 8

3 sets

30 banded seated rows

20 banded pull aparts

Rest 60 sec

Optional Conditioning

12-10-8-6-4 Push press

100-80-60-40-20 Jump ropes

Workout of the Day February 22, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat (bar on back)

Build to a tough single.

Do this in 8ish sets

Part 3

Back ext on GHD

4 sets of 15-20

Rest 60 sec

Part 4

Banded Kettlebell Swing to Eye height

4 sets of 15-20

Res 60 sec

Focus on squeezing the butt

Part 5

Banded Reverse hypers on the GHD

3 sets of 20 reps

Part 6

Banded Hip raise with a 3 sec hold at the top of each rep

3 sets of max reps

Part 7

100 single leg banded curls per side

Do all one side then do the other

Optional Conditioning:

30-20-10-20-30

Row Cals (or bike)

Step ups holding a med ball

Wall balls

Keep under 24 min

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press off pins 2" off chest

Build to a tough single in 8ish sets

Part 3

French Press

4 sets of 10 reps

Rest 60 sec

Part 4

1 arm tricep kick back with the arm at 45 degrees to body

4 sets of 12 reps per side

Rest 60 sec

Part 5

100 incline Jm press

Part 6

4-6 sets

20 seated banded rows

20 incline face down rear belt raises

Rest 60 sec

Optional Conditioning:

4 rounds

20 Renegade Rows

15 Push ups

10 Pull ups

5 Push Press (little heavier)

Workout of the Day February 17, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Front Squats

55% bar weight + 25% band

Part 3

7 sets

Every :30-:60 sec

1 Deadlift Against Bands

Load 50% bar + 25% band

Part 4

Banded Stiff Legged dead lifts

4 sets of 15-20

Rest 60 sec

Use a barbell or kettlebell

Part 5

4 sets

10 hanging knee raises or v ups

10 sec L sit hang or hollow rock hold

20 Hollow rocks

Part 6

4 sets

1 min Belt march holding a med ball on upper chest

15-25 Kneeling good mornings (no weight) or sub in back ext on GHD

Optional Conditioning

4- 8 rounds

10 sand bag or med ball over the shoulder

50' carry of that sandbag

10 Burpees

10 cal air bike

rest 60 sec

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Floor Press

Load is 50% bar + 25% band

Part 3

Floor Press

2 sets of 8 reps

Load around 75% of bench

Rest as needed

Part 4

Take 40% of what you do in part 3

do:

3 sets of max time slow incline presses

Rest 60 sec

Part 5

3-4 sets

Max Pull ups

Rest 60 sec

Don't do if doing conditioning 

Part 6

1 arm dumbbell row bands pulling forwards

4 sets of 8 reps

Rest 60 sec

Part 7

3 sets

1 min Chinese reverse plank

1 min plank

rest 1 min

Part 6

100 walking lunge steps

Optional Conditioning

3 Rounds

15 Hang Dumbbell Power cleans

10 Burpees

Rest 3 min

3 Rounds

15 Pull ups

10 Burpees

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse Band Front Squat

Build to a tough single

Part 3

Kang Squat to a box or good mornings

3 sets of 8 reps

Rest 60 sec

Part 4

Back Ext on GHD (against bands if able)

4 sets of 10 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30 reps

Rest 60 sec

OR

Around the World on the GHD (face up)

4 sets of 8 per direction

Rest 60 sec

Part 6

100 Wide Leg Banded Deadlift holding onto a kettlebell

Optional Conditioning

14 min

15 cal row or bike

15 hanging knee raises or ups

15 Kettlebell swings

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Floor Press Against Bands

Build to a tough single

Part 3

Floor press with dumbbells against band

3 sets of 8 reps

Rest 60 sec

Part 4

JM Press

3 sets of 8 reps

Rest 60 sec

Part 5

Banded Side bends

4 sets of 20 per side

rest 60 sec

Part 6

4 sets

20 H rolls

30 banded pull aparts

Optional Conditioning

48 min

Every min on the min

Min 1- Bike

Min 2- Hollow rocks

Min 3- shuttle run or jump ropes

Min 4- v- ups

min 5- Jump squats

Min 6- rest

This is a long one.

Workout of the Day February 9, 2021

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Front Squats

50% bar weight + 25% band

Part 3

Wide Stance (sumo) deadlift off pins, bar at the knees

Build to a challenging single

Part 4

Romainian Deadlift (RDL)

4 sets of 8 reps

Rest 60 sec

Part 5

Step ups

4 sets of 20 reps

Alternating sides each rep

Hold onto a load if you want

Rest 60 sec

Part 6

Arch Body Hold

4-6 sets

10 sec hold holding a modest weight (like 5 lbs)

Part 7

100 Wide stance banded good mornings

Optional Conditioning:

20 min

6-10 Rope pull ups

20 cal bike or row

30 sit ups

Rest 60 sec

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

Floor press

Load 50% + 25%

Part 3

Z Press

6 Rep max

Part 4

Meadows Rows

3 sets of 10 per arm

Rest 60 sec

Part 5

Incline Face Down Chest Supported DB Rows

Alternating and consistent movement

4 sets of 12 per arm

Rest 60 sec

Part 6

Dumbbell Lat pull overs

4 sets of 12 reps

Rest 60 sec

Part 7

3-4 sets

1 min prone plank into 30 sec per side side plank

Rest 60 sec

Part 8

H rolls

3-4 sets of 25 reps

Rest 60 sec

Optional Conditioning:

12 min

25 v ups

50 jump ropes

12 Dumbbell Hang power cleans

Workout of the Day February 6, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Back Squat Against Bands

Build to a tough single

Part 3

Good Morning with bands pulling forwards

5 sets of 5 reps

Rest 60 sec

Part 4

Belt squat to a box, holding a kb in goblet

4 sets of 10 reps

Rest 60 sec

Part 5

Banded Reverse Hyper on the GHD holding something between feet (not a weight)

3 sets of 20 reps

Rest 60 sec

Part 6

sit up against bands

4 sets of 10 reps

Rest 60 sec

Part 7

Banded x walk

30-50' per direction/ leg

Rest 60 sec

Optional Conditioning:

10 DB Snatch

15 burpees

20 DB Snatch

15 burpees

30 snatch

15 burpees

40 db snatch

15 burpees

If you want to continue:

50 db snatch

15 burpees

DB snatch alternates sides each rep. Keep this under 17-20 min. Don't feel you have to do the set of 50/ 15.

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups (don't do these if doing the conditioning workout)
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Shoulder Press

Build to a tough single

Part 3

Neutral Grip DB Press

4 sets of 8 reps

Rest 60 sec

Part 4

Incline Dumbbell JM Press

3 sets of 20 reps

Rest 60 sec

Part 5

Side Plank

4 sets

45-60 sec per side

Rest 60 sec between sets, no rest between sides

Part 6

Banded Anconious Extensions

4 sets of 20 reps

Rest 60 sec

Optional Conditioning

50 pull ups

Into

5 rounds

12 Dumbbell Deadlifts

9 Dumbbell Hang Power cleans

6 Dumbbell push press

Workout of the Day February 1, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first workout will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Front Squat to a box

9 sets of 3 reps

50% bar + 25% band tension

Build load each set

Rest 60 sec

Part 3

Stiff leg deadlift

3 sets of 15 reps

Use a barbell or kettlebell

Rest 60 sec

Part 4

Sit on a bench with bands pulling forwards (like a seated good morning position)

Hold the tall seated position in an isometric hold (no moving)

3-4 sets of 1 min hold

Rest 60 sec

If not sure, do a back extension hold on the GHD for the same time frames

Part 5

4 sets

30 Russian Twists

10 V ups

Rest 60 sec

Part 6

Hip Bridge Against Bands

3-4 sets of 10 reps

Hold the top of each rep for 10 sec

Optional Conditioning Piece

21-15-9 Ring push ups

9-15-21 Hanging knee raises

5 min rest

50 cal air bike

Rest 5 min

30 cal air bike

rest 5 min

10 cal air bike

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5 Push ups

5-10 squats

5 back ext

Part 2

Bench Press

9 min

Every min on the min

3 bench press

50% load + 25% band tension

1st 3 min- narrow grip

2nd 3 min- wide grip

3rd 3 min- wide grip

Part 3

Ring Push ups against orange bands

4 sets of max reps

Rest 60 sec

sub in regular push ups if you want

Part 4

Chin ups

4 sets of max reps

Rest 60 sec

Part 5

Inverted rows

4 sets of 10 reps

Rest 60 sec

Part 6

Preacher Curls On Incline bench

4 sets of 10 reps

Rest 60 sec

Part 7

Single arm rear belt row

4 sets of 20 reps

No rest between sides or sets

Part 8

Add in an ab drill, if you are not doing the optional conditioning workout

Optional Conditioning

80-60-40-20-10 Feet anchored sit ups

10-8-6-4-2 Devils Press

20-16-12-8-2 L sit press

Workout of the Day January 29, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5 back ext

Part 2

Front squat to a box with reverse bands

Build to a tough single

Part 3

Good Mornings with bands pulling forwards

3 sets of 8 reps

Rest 60 sec

Part 4

Reverse hyper on GHD against a band

3 sets of 20 reps

Rest 60 sec

Part 5

Feet anchored single arm overhead dumbbell sit ups

4 sets of 10 per arm

Rest 60 sec

Part 6

Belt Squat March Holding a med ball to chest

3 sets of 2 min

Rest 60 sec

Optional Conditioning Work:

14 min

8 rounds

10 alternating dumbbell snatch

5 pull ups

If you are done all 8 rounds prior to 14 min

As many cals as possible on the air bike

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Push Press

Build to a tough single

Part 3

Bench Press from pins (1/2 way up)

against bands

Build to a tough set of 8

Part 4

Skull crushers eating on the floor

3 sets of 10 reps

Rest 60 sec

Part 5

Standing banded side bends

4 sets of 40 per side

Part 6

4-6 sets

30 banded push downs

20 seated bent over reverse flys

30 banded face pulls

Rest 60 sec

Optional conditioning:

30 min

2 min battle ropes

0.25mi run on treadmill

20 alternating step ups

Workout of the Day January 25, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Box Squat 

5 sets of 3 reps

Load 50% bar + 25% band

Rest 60 sec between

Increase load each set

Part 3

Banded Kettlebell Swing to eye height

4 sets of 15 reps

rest 60 sec

Part 4

4 sets

Back Ext hold on GHD

30-60 sec

Rest 60 sec

Part 5

4 Sets

25 russian twists

10 v ups

Rest 60 sec

Part 6

4-5 sets

hip bridge against bands

10 sec hold at the top of each rep

Optional Conditioning =:

15-12-9 l sit press

9-12-15 v ups

5 min rest

50 cal bike

rest 5 min

30 cal bike

rest 5 min

10 cal bike

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.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5 back ext

Part 2

Bench Press

40% bar weight + 30% chain

5 sets of 5 w medium grip

5 sets of 5 w a wide grip

Rest 60 sec between sets

Part 3

Push ups against bands

4 sets of max reps

Rest 60 sec

Part 4

4 sets

max chin ups

rest 60 sec

Part 5

Wide grip bent over row

4 sets of 10 reps

rest 60 sec

Part 6

Preacher curl on incline bench

4 sets of 10 reps

rest 60 sec

Part 7

Stir the pot

4 sets of 10-20 per direction

rest 60 sec