Workout of the Day April 30, 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

5-7 Push ups
10 squats
10 back ext

Part 2

In Teams of 2:

5 Rounds

30 L sit press w dumbells
30 step ups
30 burpee pull ups
30 kettlebell swings
30 v ups
Rest 2 min Between Rounds

Partner up on this workout. It's a little bit of a longer one. The reps are a total for the team, break it up as you see fit.

Part 3

4 Sets

:45 sec plank on Left side
:15 Rest
:45 sec plank on Right side
:15 Rest
:45 sec plank
1:15 Rest

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

Build to a Challenging Set of 3
-20% for 2 sets of 5 after

Part 3

4 sets

8 Dumbell Rollback Tricep extension
16 single arm dumbell rows
Rest 60 sec

Part 4

4 sets
20 bench press
12 bicep curls
Rest 60 sec

Part 5

100 Russian Twists

Workout of the Day April 25, 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

12 min
Every min on the min
Perform 2 Back Squats at 70%

Part 3

4 Sets
8/ side Bulgarian Split Squat
16 Banded Squat Pull throughs
 Rest 60 sec between sets

Part 4

12 sets
Sled Drag
:30 sec work
:30 sec rest

Partner up. One partner works, one partner rests.

Part 5

5 sets
20 Russian Twists
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 Push ups
10 squats
10 back ext

Part 2

24 min

10 Dumbell Hang power clean and push press
20 Pull ups or ring rows
30 wall balls

Part 3

100 sit ups

Workout of the Day April 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

Back Squat
5-5-5-5-5
Only star counting the sets as working until you are at 60% effort

Part 3

4 Sets
8 Hip Thrusts
12 Banded Kettlebell Swings
Rest 60 sec

Part 4

14 min
50' Lunge with dumbells held on shoulders
12 Dumbell hang power cleans
12 Ring Rows

Part 5

5 sets
12 pike ups on rower
12/ side, side plank up and down


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

3 sets
10/ arm single arm dumbell bench
Rest 30 sec
8-12 pull ups
Rest 60 sec

Part 3

3 sets
6/ arm kb overhead reverse lunge
Rest 30 sec
30 Banded face pulls
Rest 30 sec
10 Rower pike ups
Rest 90 sec

Part 4

4 sets
30 Sec kb front rack wall sit
Rest 15 sec
30 sec plank on rings
Rest 15 sec
8 Single arm dumbell curls
Rest 60 sec

Workout of the Day April 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

1 Shoulder press + 3 Push Press
Build to a challenging load

Part 3

5 sets
6 L sit press
8 Dips

Part 4

27-21-15-12-9
Kettlebell swings
Wall Balls


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

Front squat

5 sets of 5 reps

Part 3

4 sets
8/ leg reverse lunges holding onto dumbells
Rest 60 sec

Part 4

4 sets
1 min wall sit holding a kettlebell goblet style
30 sec goblet squats
Rest 90 sec

Part 5

100 russian twists

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

 Part 2

Back Squat
In 15 min
Build to a challenging set of 2 reps using the tempo:
3 sec down, 3 sec pause in the bottom, fast stand up

Part 3

5 sets
5 good mornings
max effort pull ups

Part 4

4 sets

10 glute bridges on a swiss ball

Part 5

2 rounds

3:00 Max reps of weighted step ups
Rest 2 min between sets
Hold a dumbell in each hand

Part 6

4 sets
15 sit ups cradling  a dumbell

Part 7

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
5 Push ups
10 squats
10 back ext

Part 2

3 Rounds

4 min
16 dumbell snatches
16 goblet squats
Right into
4 min
75 Jump ropes
16 burpees
Rest 3 min Between rounds

Part 3

100 russian twists

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

Part 2

Push Press

Build to a challenging single in 15 min

Part 3

7 Min
Every min on the min
5-7 pull ups

Part 4

4 sets
8 L sit press
12 Bent over rows with a barbell
Rest 60 sec

Part 5

3 sets of:
3 rounds
7 Thrusters
20 sec bike sprint
rest 3 min between each of the 3 sets

Do 3 rounds of the 2 movements, then rest 3 min. Repeat this for a total of 3 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 squats
10 back ext

Part 2

Row 100 cals
80 Push ups
60 Kettlebell swings
40 Lunge steps
20 Manmakers
40 step ups
60 Sit ups
80 Jump Ropes
100 Cal row

Workout of the Day April 6, 2018

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

Every  min on the min
for 9 min
Bench Press 3 reps
1st 3 min are with a narrow grip
2nd 3 min are with a regular grip
The last 3 min are with a wide grip

Part 3

5 sets
6 l sit press w dumbells
Rest 60 sec

Part 4

4 sets
16 skull crushers
8/ side single arm dumbell row
Rest 60 sec

Part 5

6 sets
Every 2:30
6 Dumbell snatch
15 Kettlebell swings
6 Dumbell hang clean and push press

If time permits
Part 6

4 sets
10 pike pulls on the rower
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

4 sets
Row 750
15 burpees
Rest 3 min

Part 3

100 Russian Twists

Workout of the Day April 1, 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

5 Rounds

Run 0.5 mi or Row 750m or Bike Hard for 4 min
15 Dual Kettlebell Deadlifts
20 Burpees

Part 3

5 Rounds

5 Dragon Flies



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

5 Rounds

Row 750m at a moderate pace
Row 250m harder
Rest 2 min

Sub in a 3 min mod bike and a 1 min hard bike.

Part 3

100 Russian Twists holding a 25-54# plate

Workout of the Day March 29, 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
12 min
Every min on the min perform
2 back squats @ 70% load

Part 3

4 Sets

12 Goblet Squats
8/ leg reverse lunges holding dumbells
Rest 60 sec

Part 4

12 min

12 Push press
24 sit ups
48 jump ropes

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

7 Rounds

40 sec of wallballs
20 sec rest
40 sec of burpees
20 sec rest
40 sec bike
20 sec rest

Part 3

15 v ups
10 side plank hip rasies

Workout of ther Day March 24, 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

1 shoulder press + 2 push press
Work up to a challenging load

Part 3

4 rounds

20 narrow grip bench press
12 upright rows with dumbells
Rest 60 sec

Part 4

4 rounds

10 dumbell pull overs
30 banded tricep push downs
Rest 60 sec

Part 5

Pick a song
Do the below for the entirety of the song
Single Arm Farmers carry
Switch 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

6 Rounds

Row or bike
1:40 at moderate pace
:20 rest

Rest 3 min

6 Rounds

:20 HARD
1:40 at a recovery pace

Part 3

4 sets

20 russian twists
15 v ups
Rest 60 sec

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

Part 2

Back Squat to a challenging set of 2 using the tempo
3 sec down and 2 sec pause in the bottom

Part 3

8 Barbell glute bridge
8/ side reverse lunges
Rest 60 sec

Feel free to load the reverse lunges by holding onto dumbells or kettlebells.

Part 4

5 Rounds

10 Dumbell Snatch
10 Burpees
10 Goblet Squats

Part 5

45-60 sec per side, side plank
60-90 sec reverse plank 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

5 Rounds

Bike at a decent pace for 2 min
30 sec rest
Row 500m
Rest 2 min

Part 3

3 sets

30 Russian Twists
15 v ups

Workout of the Day March 16, 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
every min on the min
9 sets of 3 reps
Load is 70%

Part 3

4 sets
15 Chest supported rows w elbows out
10 strict press w barbell
Rest 60 sec

Part 4

18 min

12 one arm kettlebell thrusters (6/ side)
12 cal row or 30 sec bike
12 kettlebell swings
12 cal row or 30 sec bike


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
Walk 0.12

or

Row 500m at 85%
Row 250m at recovery

Part 3

4 sets
30 russian twists
30 banded good mornings