Workout of the Day May 27, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat with safety squat bar with a 1 sec pause in the bottom

9 sets of 5 reps

65-75% bar weight

Rest 60 90 sec

Part 3

Deadlift

5 sets of 5 reps

40% bar + 25% band tension

Rest 60-90 sec

Part 4

GHD back ext (holding weight at chest if able)

3 sets of 15

2 sets of 30

1 set of 60

Rest 60 sec

Part 5

Farmers carry 20m there and back

12 sets

Rest 30-60 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

9sets of 5 reps

50-60% bar weight

Rest 60 sec

Part 3

Floor Press

2 sets of 10-15

Rest 60 sec

Make these hard

Part 4

4 sets

10 Chest supported dual db row

20 banded straight arm pull downs

Rest 60 sec

Part 5

Standing single dumbbell tricep extension

10-15, 20-25, 30-35

Superset

Banded tricep press downs

20-30, 40-50, 60-70

Rest 60 sec

Part 6

Standing banded side bends

4 sets of 20-30 reps

Rest 60 sec

Workout of the Day May 24, 2022

 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Box Jump and step down (build to a challenging height in the 3 rounds)

Part 2

Safety Squat bar good morning off pins/ safeties

Build to a tough set of 3-6 reps

Then

 A Tough set of 9-12 reps

Part 3

Bulgarian Split Squat holding onto to dumbbells

2 sets of 6-8 reps

Rest 60 sec

Build to this over 2-3 sets

Part 4

Back Ext on the GHD

3 sets of 20-30 reps

Rest 60 sec

Part 5

4-6 sets

Sandbag bear hug and walk 20m there and back

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Unstable Bar bench Press

Build to a tough set of 6-10 reps

Use a spotter. You can also use 2.5-5 lb plates

Part 3

Unstable bar bench press

1 set of 12-15/ rest 20 sec/ do another max set/ rest 20 sec/ do another max set

Use a spotter, the set size will likely drop.

Part 4

45 degree dual db chest supported rows

4 sets of 10-15 reps

Rest 60 sec

Part 5

Skull Crushers

1 set of 6-8

1 set of 14-18

Rest 60 sec

Get to the max weight in the 6-8 in 3 sets

Part 6

Stir the pot

12-15/ direction

Rest 60 sec

Workout of the Day May 19, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 3

Part 1

3 Rounds

15m walking lunges

15m lateral shuffle

15m reverse walking lunge

15m banded reverse walk

10 Squats

Part 2

Front Squat

5 sets of 8-12 reps

Part 3

Stiff leg deadlift

3 sets of 5-8

2 sets of 20-25

Rest 60 sec

Part 4

Swiss ball Hamstring curls

3 sets of max reps

Rest 60 sec

Part 5

14 sets

Sled Pull

20 m there and back

35-45% of deadlift

Rest 30-60 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps @ 70-80%

Rest 60 sec

Part 3

Barbell Floor Press

1 set of max reps at 50-60%

Middle Grip

Part 4

10-15 banded high row

15-20 banded mid row

20-25 banded straight arm pull downs

Rest 60 sec

Part 5

3 Sets

15-20 db plate raise (hip to overhead)

20-25 db lateral raises

25-30 db rear delt fly

50-60 banded pull aparts

Ret 60 sec

Part 6

Stir the pot

4x 12-15/ direction

Rest 60 sec

Workout of the Day May 16, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 3

Part 1

Do 8 sets of 5 box jump step downs

You can stack plates, use a bench or a box.

Try for a challenging repeatable height.

Incorporate the 3 rounds below somewhere in the 8 sets of jumping.

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

RDL

Build to a challenging set of 3-6

Do this in 5-8 sets

Part 3

Triple pause RDL

Pause a 2 count at low thigh on way down, at bottom of ROM, and at the low thigh on the way up.

Build to a challenging set of 6-10

Do this in 3 sets (50%-75%-100%)

Part 4

Bulgarian split squat

1 set of 5-9

1 set of 12-15

Use 1-3 sets to sort out your end weight

Part 5

GHD BAck Extension hold

1 set of 15-30 sec

1 set of 45-60 sec

Add load if able

Part 6

Standing banded abs

4 sets of 24-30 reps

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

Build to a tough set of 3-6

Then

1 set of 9-12 with a different load

Part 3

Dips

1 set of 5-9

Add load

Do in 3-4 sets

Part 4

Swiss bar JM Press

2 sets of 6-8

1 set of 12-15

Part 5

30 degree dual DB chest supported row

1 set of 5-9

1 set of 12-15

Part 6

35-30Straight arm banded pull down

50-60 banded pull aparts

Part 7

5 sets

Farmers carry 20m down and back

Rest 60 sec

Workout of the Day May 8, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety Squat Bar Box Squat

Build to a tough set of 3-5 reps

Do this in 7-8 sets

Part 3

Wide Stance Straight Leg Deadlift

Build to a tough set of 12-15

Do this in 3 sets

Part 4

Banded March

3 sets of 3 min

Scale back to 2 min if needed

Rest 60 sec between sets

Part 5

Stir the pot

12-15/ direction

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor Press

Build to a tough single

Do this in 7-8 sets

Part 3

Floor press

1 set of max reps @ 70% of what you just did

Part 4

10 degree DB Flye

Build to a challenging set of 5-10

Do this in 3-4 sets

Rest 60 sec

Part 5

Standing Banded Side bends

4 sets of 20-30 reps per side

Rest 60 sec

Part 6

Banded Pull aparts

3 sets of 40-50 reps

Workout of the Day May 3, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 1

Part 1

3 Rounds

15m walking lunges

15m lateral shuffle

15m reverse walking lunge

15m banded reverse walk

10 Squats

Part 2

Front Squat

5 sets of 10 reps

Rest 60-90 sec

Can do goblet as well, but these need to be challenging

Part 3

Stiff leg deadlift

3 sets of 5 reps

Then:

2 sets of 15-20 reps

Rest 60 sec between all sets

Stiff leg does not mean a straight leg. Keep a slight bend

Part 4

Hamstring curls on Swiss ball

2 sets of max reps

Rest 60 sec

Part 5

Sled pull with steps attached to a dip belt at your waist

10 sets of 20M there and back

Rest 60 sec

Keep the load to 35-45% of deadlift

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps

Load is 70-80%

Rest 60-90 sec

Part 3

Floor press

1 set of max reps

Load is 50-65% of bench

Part 4

3 sets

10 banded high rows

15 banded mid rows

20 straight arm push down

Rest 60 sec

Part 5

3 sets

15 plate raises (hip to overhead)

20 DB Lateral raises

25 seated DB rear delt fly

50 banded Pull aparts

Rest 60 sec

Part 6

4 sets 

10-15/ direction stir the pots

Rest 60 sec

Workout of the Day April 30, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

Strength Cycle week 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Good mornings off the safeties

1 set of 3-6

1 set of 9-12

For this set the safeties up so the bar is at the bottom position of the good morning. Set up tight and execute the stand portion of the movement. Take like 4-6 sets to build for the set of 3-6 and do the 9-12 in 1-2 sets.

Part 3

Bulgarian split squats holding dumbbells

2 sets of 6-8

Build to a challenging load for the rep number

Part 4

Stir the pot

4 sets of 12-16 per direction

Rest 60 sec

Part 5

Reverse hyper on the GHD

3 sets of 25-40 reps

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. Don't feel obligated to do all the work. Choose what will be best for you.

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 Pull ups

5-10 back ext

30-45 banded face pulls

Part 2

Unstable bar bench press

1 set of 8 -12

Use plates, kettlebells or dumbbells strapped to the barbell.

*** USE A SPOTTER***

Part 3

Unstable bar bench press

1 set 12-15

Rest 20 sec

Go till fail

Rest 20 sec

Go till fail

The rep number will decrease after the short rest period.

*** USE A SPOTTER***

Part 4

Banded tricep press down

1 set of 6-8

1 set of 14-18

Rest 60 sec

Add multiple bands and build to the heavy set in 203 sets

Part 5

4 sets

Heavy farmers carry 50' there and back

Rest 60 sec

Workout of the Day April 25, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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 Pull ups

Part 2

Ascending Giant Set

1 min banded march

30 walking lunge steps

30 banded hamstring curls laying prone.

30 heel elevated air squats

30 back ext on the GHD

Recover to 60-80% between "rounds"

How this works is like the song 12 days of Christmas. 

Do the 1 min of banded march. 

Recover. 

Do the 30 walking lunges + the 1 min banded march. 

Recover.

Do the 30 banded hamstring curls laying prone + 30 walking lunges + the 1 min banded march.

Recover.

Continue this pattern through all the movements.

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. Don't feel obligated to do all the work. Choose what will be best for you.

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 Pull ups

5-10 back ext

Part 2

40 min 

Alternating movements every min on the min

1st- :30-35 sec row (12-15 cals)

2nd- :50 sec farmers carry

3rd- 10-15 dumbbell push press

4th- 20-30 russian twists

Workout of the Day April 22, 2022

 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. Don't feel obligated to do all the work. Choose what will be best for you.

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 Pull ups

5-10 back ext

Part 2

Build to a tough single back Squat

Do this over 8 sets

start with a set of 5 then a set of 3 then singles.

Part 3

Build to a tough single Bench Press

Do this over 8 sets

start with a set of 5 then a set of 3 then singles.

Part 4

Build to a tough single deadlift

Do this over 8 sets

start with a set of 5 then a set of 3 then singles.

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. Don't feel obligated to do all the work. Choose what will be best for you.

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 Pull ups

5-10 back ext

Part 2

Concept 2 bike

2 Sets

Bike 4000m at 75 rpm

Bike 2000m at 80 rpm

Bike 1000m at 85 rpm

Bike 1000m at 90 rpm

4 min Slow recover pedal between sets

Workout of the Day April 9, 2022

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. Don't feel obligated to do all the work. Choose what will be best for you.

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 Pull ups

5-10 back ext

Part 2

Back Squat

6 sets of 2 reps

75-85%

Rest 60 sec

Part 3

Dual KB of Dumbbell RDL

4 set sof 5-10 reps

Rest 60 sec

Part 4

Single Leg barbell Glute Bridge

1 set of 5-10 reps

2 sets of 15-20 reps

Rest 60 sec

Part 5

3 sets

5-10 DB goblet squats

15-20 swiss ball hamstring curls

30-45 sec wall sit

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. Don't feel obligated to do all the work. Choose what will be best for you.

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 Pull ups

5-10 back ext

Part 2

Straight bar bench press vs light bands

9 sets of 3 reps @ 65-75%

Rest 60 sec

Part 3

seated 70 degree dumbbell shoulder press

40-30-20-(5-10)

Rest 60 sec

Part 4

Lying on floor dumbbell rollbacks

30-20-(2x5-10)

Part 5

Ascending Giant set

10-15 dumbbell lateral raises

10-15 plate raises

40-50 banded face pulls

40-50 banded tricep press down

Do the Lateral raises. rest. Do the plate raises + lateral raises. Rest. Do the face pulls + plate raises + lateral raises. Rest..... continue like this though the last movement.