Workout of the Day October 31, 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

In 12 min
Push press
Build to a challenging set of 3

 Part 3

5 Rounds

10 L sit dumbell press
10 Pull ups
15 cal row
Rest 60 sec

Part 4

6 Rounds
Every 2:30

100' sled push (50' out and 50' back)
10 Cal Air Bike

In the 2:30 complete one sled push and one set of 10 cals on the air bike. Rest any remaining time.
Try use the push sled if you are 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 (16 total minutes)
Every min on the min
Min 1- Bike 8 cals
Min 2- Bike 11 cals
Min 3- Bike 14 Cal
Min 4- Rest

Part 3

4 Rounds (16 total minutes)
Every min on the min
Min 1- Row 10 cals
Min 2- Row 15 cals
Min 3- Row 20 Cal
Min 4- Rest
Adjust cals as needed on part 2 or 3

Workout of the Day October 26, 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

Bench Press

12 sets of 3 reps

Keep loading to the 70-75% range

Part 3

8 Rounds

30 Jump ropes
6 Towel pull ups
Rest 30 sec between rounds

You can do towel pull ups with the rings, just put it through the rings and hold like a towel pull up and perform like a ring row.

Part 4

3 Sets
10 per side bird dog + dumbell row
30-60 sec side plank per side (go on elbow)


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

3 Sets

Row 1000m or bike 2000m
30 Push ups
30 sit ups (with a plate held overhead if able)

Part 3

Choose a song, single arm farmers carry for the duration switching arms every :30. Choose a challenging weight.

Workout of the Day October 23, 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 sets

3 Hang power cleans

If not familiar w lift, skip this

Part 3

5 sets

3 Front Squats

Rest as needed. Remember to create tension for the lift. Sub in goblet squats as needed.

Part 4

5 sets

Run 0.25mi or 2 times around 89 or 3 around 88
12 L sit press with dumbells

Sub in 500m row or a 1000M bike.

Part 5

4 sets

15 sit ups into:
30 sec hollow 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

20 min
Every min on the min
Alternating movements each round

Odds: 6 burpees + 6 Kettlebell swings
Evens: 5 Goblet squats + 6-8 cal row

Part 3

4 sets

45 sec side plank Right
15 rest
45 sec plank left
15 rest
45 sec plank
rest 1:15

Workout of the Day October 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

5 min
Every min on the min
3 Bench Press

Keep loading in the 75% range

Part 3

Back Squats

7 sets of 4 reps

Keep loading around 75%

Part 4

5 Rounds

12 Deadlifts
6 Hang Power Cleans
Run 0.12 mi on the treadmill or 1time around 89 or 2 times around 88

Sub in a 250m row or a 600m bike. The deadlift weight will be the same bar as the hang power cleans. This will be a light deadlift. If not comfortable with a barbell, feel free to use kettlebell in each hand for the deadlift.

Part 5

4 sets

12 side plank raise per side into a 30-45 sec side plank


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

4 sets

10 single arm dumbell bent over row
20 Push ups
Rest 60 sec

Part 3

6 Rounds

2 min Row
1 min bike

Part 4

4 sets

30 banded pull aparts
40 banded tricep push downs

Workout of the Day October 15, 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

Push Press

7 sets
2 Reps every 30 sec at 70-75%

Part 3

Hang Power clean

7 min
Every min on the min
2 reps

Keep loading around the 70% effort level. Sub in 5 dumbell hang cleans if unsure if the barbell hang power clean.

Part 4

7 Sets

2 Front squats every 30 sec
Load in the 50-60% range

Sub in goblet squats for the front squats as you see fit


Part 5

10 min
60 Wall balls
50 Burpees
30 Kettlebell Swings
20 Pull ups

You have 10 min to see how far you can get. If you make it through the pull ups, start at the top and keep working for the whole 10 min.

Part 6

If there is time

3 Sets
5/ side tall kneeling Pallof Press (hold arms straight for a 5 count)



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 sets
5 L sit press with dumbells
20 Straight arm banded lat push down
Rest 60 sec

Control the way down for a count of 5 in the l sit press

Part 3

5 Rounds

1 min row
1 min bike
1 min of: 1 air squat every 5 sec

Part 4

4 Sets

10 reps per direction
Stir the pot

Part 5

100 banded good mornings

Workout of the Day October 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

7 Sets
2 Hang Power Clean + 1 Push Press

Feel Free to build load a little through the sets. If not comfortable doing this with a barbell, try with dumbells. If not comfortable at all, skip this section.

Part 3

6 Sets
6 Front Squats
Do a set every 60-90 seconds

Load should be at about 50-60% of your front Squat. They should feel fast.

Part 4

3 Rounds

Row or bike 20 cals
20 Dumbell Thrusters
100 Jump ropes

Part 5

100 Russian Twists


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

Push Press

Build to a heavy set of 3

Part 3

4 sets
20 Floor press w dumbells
12 Bent over barbell rows w a palm forward grip
Rest 60 sec

Part 4

6 sets

Max effort wattage on air bike

Go as hard as you can, look at the watts, as soon as they drop, you are done. This, or no longer than 15 seconds. Rest as needed between sets.

Part 5

4 Sets

10-15 per direction, stir the pot

Workout of the Day October 7, 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

For 9 min
Every min on the min
3 bench press at 75%

Part 3

4 sets
15 Dumbell Floor Press
8 Single arm bent over dumbell row per side
Rest 60 sec

Part 4

4 Rounds

50 Jump Ropes
15 cal row or bike
12 pull ups

Part 5

4 sets

10 per direction of stir the pot


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

12 per side bulgarian split squats hugging a med ball

Part 3

3 Rounds

Run 0.5 mi on the treadmill or Bike 2000m or row 1000m
25 Kettlebell Swings
20 L sit press
25 wall balls
Rest 60 sec

Part 4

100 Russian Twists

Workout of the Day October 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
3-3-3-3-3

3 sec descent and a 3 sec pause in the bottom

Part 3

4 Sets

12 Bent over row with the barbell
6/ side bulgarian split squat (holding a medicine ball to chest if able)
Rest 60 sec

Part 4

3-6-9-12-15

Dumbell Hang Cluster
Burpees

Part 5

3-4 sets
12 side plank Lateral raises


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 sets

Bike 1000m
Row 500m
Run 0.12 mi
Rest 2 min between sets
30-45 sec side plank

Workout of the Day September 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

5 Push ups
10 squats
10 back ext

Part 2

30 L sit presses
Every 15 seconds do 5 push ups; do this until you complete 30 reps.

Part 3

4 sets

1 Ring Row with 7 second hold at the top
+ 5 ring rows with a 4-5 second descent

Part 4

4 Rounds

Run 1 time around 89 or 2 times around 89 or 0.12mi on the treadmill
25 V ups
15 Kettlebell swings

Sub in a 250m row or a 500m 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

4 sets

12 Dumbell Bench
12/ Arm bent over dumbell row
36 banded tricep extensions
Rest 60 sec

Part 3

5 Sets
Every 4 min
Row 12-18 cals
Bike 12-18 cals
45 sec battle ropes

All 3 things are done once in each 4 min window. You should have approx 1 min rest (finish the 3 things at 3 min0. Adjust the cals to accomidate this.

Part 4

100 Russian Twists

Workout of the Day September 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

5 sets
3 Back Squats + 4 standing high jumps

Do 2-3 warm up sets of the squats before starting to count the sets.
Do the jumps like we do in the fitness assessments.

Part 3

5 Rounds
Every 4 min
2 Rounds of:
12 cal bike or row
10 Kettlebell Swings
8 Goblet squats with a heavier kettlebell or dumbell

Every 4 min, do 2 rounds of the above movements. Rest any remaining time in the 4 min once you complete the 2 rounds.

Part 4

4 sets
12 side plank raises into a 30 sec side plank hold per side
Rest 60 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

4 sets

12 tall kneeling landmine presses
10 single arm dumbell row
 Rest 60 sec

Part 3

3 rounds
50 cal row
30 push press (barbell or dumbell)

Part 4

100 strict presses with an empty

Workoutof the Day September 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 Push ups
10 squats
10 back ext

Part 2

Bench Press

Build to a Challenging set of 2

Part 3

4 Sets
8 Bent over barbell rows with band attached to the middle of the bar pulling forwards
20 Dumbell Floor Press
Rest 60 sec

Part 4

Run 1 mi on treadmill or row 2 km or bike 4 km
50 thrusters
30 pullups

You can also run 8 times around 89 or 12 around 88.
If using a barbell for thrusters, don't use more than an empty bar.

Part 5

4 sets
20-30 russian twists
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

30 min

60 Walking lunge steps
50 Kettlebell Swings
40 Cal bike or row
30 Burpees
20 Renegade Rows

Workout of the Day September 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

5 sets

3 front squats + 6 back squats

For this, do the 3 front squats, rack the bar then go immediately into the back squats. Rest 2-3 min between sets. If you struggle with the front rack for the front squat, feel free to do goblet squats then the back squats or do all the reps on the back.

Part 3

4 Rounds

:45 Single arm Kettlebell or Dumbell Clean & Jerk (right hand)
:15 Rest
:45 V-Ups
:15 Rest
:45 Single arm Kettlebell or Dumbell Clean & Jerk (left hand)
:15 Rest
:45 Dips
:15 Rest

Part 4

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

Bike
6 minutes max cals
- Rest 5 minutes -
4 x 90 seconds on 30 seconds off
- Rest 5 minutes -
4 x 30 seconds on 90 seconds off
- Rest 5 minutes -
6 minutes max cals