Workout of the Day December 23, 2017

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

There is lots to do. Move with purpose.

Part 1


3 Rounds

5 Push ups
10 squats
10 back ext

Part 2

8 min
Alternating movements every minute on the minute (4 sets of each)
30 Sec Bike
10 Goblet Squats

Part 3

Front Squat
Build to a Tough set of 4
-15% for 2 sets of 4

Part 4

2 Rounds
20 Dumbell Hang Squat Cleans
40 Burpees
30 Calorie Row or Bike hard for 90 sec or run 0.25mi

Part 5

For 9 min
Every min on the min
3-5 pull 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

In 10 min
40 Cal Row or 0.25mi treadmill
After 40 cal do the next part for the remainder of the 10 min
15 V ups or med ball sit up
10 Step ups holding dumbells
5 Pull ups

Rest 2 min then

In 10 min
40 Cal Row or 0.25mi treadmill
After 40 cal do the next part for the remainder of the 10 min
15 V ups or med ball sit up
10 Step ups holding dumbells
5 Pull ups

Part 3

8 min
50' per arm single arm bottoms up kettlebell carry
100' per arm single arm farmers carry

Workout of the Dday December 20, 2017

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

2 Rounds

10 Push ups
10 squats
10 back ext

Part 2

"12 Days of Christmas"

12 Jumping Squats, 75 lb (weight on back) or kettlebell in front
11 Weighted Walking Lunges in place, 75 lbs (weight on back) or kettlebell in front
10 Jump ropes
9 Burpee Box Jumps
8 Hanging knee raises
7 Pull-ups
6 Sumo Deadlift High Pulls, 75 lbs or kettlebell highpull
5 Deadlifts, 75 lbs or kettlebell deadlift
4 Power Cleans, 75 lbs or kettlebell swing
3 Push Press, 75 lbs
2 Thrusters, 75 lbs
Run 200M (0.12mi), or row 250M or bike hard 1 min

Complete this like the song, start off with 1 run, then do 2 thrusters and one run, then do 3 push press 2 thrusters and one run, then do 4 power cleans 3 push press 2 thrusters and a run...

You can use a barbell or dumbells for this. I put 75 lbs down as something to not go over if you are using a barbell. You can also pace out a distance and run it shuttle style or around the bathrooms at 89. I also put a barbell stream and a kettlebell stream. Choose one or the other.

Workout of the Day December 15, 2017

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

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 squats
10 back ext

Part 2

5 Rounds

30 cal row
20 unbroken push ups
Rest 3 min between rounds

Scale back the push up number if 20 unbroken is too much. Rest as needed to achieve each set unbroken

Part 3

Every min on the min for 8 min
3-5 pull ups and dips
Rest 2 min
Every min on the min for 8 min
6-10 Burpees

For the burpees make a best guess as to how many you want to do then stick to it. Try not to drop the reps as you fatigue. 


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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Shoulder press
Build to a heavy single

Part 3

Single arm dumbell bench press
4 sets of 6 reps per arm
rest 60-90 sec between sets

Part 4

3 Rounds
12 pull up
15 banded tricep push down
Rest 60 sec

Part 5

3 Rounds
10 dumbell curls
15 rolling tricep extensions
Rest 60 sec

Part 6

3 sets
15 Seated dumbell side bends per side
Rest 60 sec between