Workout of the Day March 31, 2020

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

Anderson Squat
Build to a tough single

Watch the video. Try to get there in 8 sets, including your warm up sets. No misses. Feel free to cross your arms.

Part 3

4 sets

Goblet 30s
Rest 60-90 sec

This is a goblet style squat. Hold a dumbell or kettlebell. Do 10 reps from the top to half of the squat. Do 10 reps from the bottom to half of the squat. Do 10 full up and down squats.

Part 4

3 sets
1 min banded march

Part 4

21-15-9
Pull ups
Thrusters
Rest 5 min
Then:
8 sets
10 cals on the bike
Rest 60 sec

Part 5

4 sets
30 Russian Twists
15 toe touches


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

9 min every min on the min
Shoulder press
3 reps
Load should be around 70-75%

Part 3

4 sets

8 Towel Pull ups or towel ring rows
8 l sit press
Rest 60 sec

Part 4

4 sets
8 Bent over barbells rows
Rest 60 sec

Part 5

14 min

12 Dumbell Bench Press
24 Cal Row

Part 6

100 v ups

Workout of the Day March 26, 2020

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
Keep load at 70 %
9 min every min on the min
3 bench press
min 1-3 narrow width
min 4-6 medium width
min 7-9 wider width

Add 2 more sets + 10% in weight

Part 3

Ring or TRX push ups
3 sets of 8 reps
Rest 60 sec

Keep the elbows next to the body
These can be done from the knees as well. These are pretty challenging. Try from knees first or do with the rings at waist height and stand and do them

Part 4

1 arm dumbell row with bands pulling forward
3 sets of 8 reps
rest 60 sec between sets

Part 5

Dumbell Hammer curls 21s
3 sets
Rest 60 sec between

Make sure to use a hammer grip, the video shows a supinated.
This is 7 reps bottom half, 7 reps top half, 7 reps full range of motion

Part 6

10 min

12 dumbell deadlifts (you can lower the weight to just below the knee ith that is comfortable)
9 dumbell hang power cleans
6 dumbell push press

Part 7

4 sets

12 per direction stir the pot
20 rear delt raises (keep very light)
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

3 Rounds

25 dumbell front squats (2 dumbells)
50 Jump Ropes

Right into:

21-15-9
Step ups holding dumbells
Do 50 jump ropes between sets

Right into

50 burpees

Sub in a 25 cal bike for the skipping if you want.

Part 3

4 sets

12 sit ups with plate overhead and feet anchored

Part 4

4 sets

30 banded hamstring curls
30 banded good mornings

Workout of the Day March 23, 2020

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

Tempo Back Squat
Build to a tough single
Use 5 sec down and a 3 sec pause in the bottom

These will be much lighter than your true maximal.

Part 3

Banded Goblet Squats
4 sets of 10 reps
Rest 60 sec between sets

Part 4

Banded Kettlebell swings to eye height
4 sets of 10 reps
Rest 60 sec between sets

Squeeze your butt hard on these. Prison clench

Part 5

20 min

10 Pull ups
15 Burpees
20 Cal row or bike
25 hand release push ups

For those w shoulder things, you can avoid the push up part of the burpee and just kick your back, forward and stand up. Push ups, you can try putting your hands on dumbells. Or find a decent sub like goblet squats. Don't do the push ups if they hurt, just do the squats.

Part 6

4 sets

10 reps per arm
single arm dumbell overhead sit ups

You will likely have to anchor your feet, or have someone stand on them.



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

90 Cal row or bike
60 wall balls
30 sandbag over shoulders
60 wall balls
90 cal row or bike

This is a longer workout.

Part 3

5 sets

10 per direction stir the pot

Workout of the Day March 18, 2020

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 Single rep
No misses
Use a spotter

Part 3

Floor Press
3 sets of 8 reps
Rest 60 sec between sets

Part 4

Dumbell Tate press
3 sets of 8 reps
Rest 60 sec between sets

Part 5

With a 16 min time cap

40 Alternating dumbell Snatches or kettle bell swings
40 ring rows
30 dumbell burpees
30 pull ups
20 devils press
20 pull ups

See how far you can get in 16 min. Most will likely not finish. Feel free to adjust the volume of pull ups.

Part 6

If time permits

4 sets
15 side bends per side holding  a dumbell in the one hand
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

Bike 3500m or Row 1600m or run 1 mile
50 air squats
Rest 3 min
Bike 2500m or Row or run 1200m
40 air squats
Rest 2 min
Bike 1600m or row or run 800m
30 air squats
Rest 1 min
Bike 1000m or row or run 400m
20 air squats

Part 3

5 sets

12 sir the pots per direction
Rest 60 sec between sets

Workout of the Day March 15, 2020

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

40 min

40 cal bike or row
60 kettlebell swings
80 sit ups
100' per side single arm kettlebell front rack carry

Don't blow your wad in the early rounds. Keep moving steady


Part 3

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

Back Rack Lunge

5 sets of 5 per side

Part 3

4 sets

6 Sandbag to shoulder
Rest 60 sec

Part 4

21-15-9-6

Dumbell Box Step overs holding
Dumbell Bench Press

Part 5

4 sets

8 dumbell overhead sit ups with feet anchored
Rest 60 sec

Workout of the Day March 10, 2020

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

Build to a tough single rep
Use the tempo
3 sec down; 2 sec pause in the bottom; 1 sec up

Part 3

Hip Thrusts
3 sets of 10 reps
Rest 60 sec

Part 4

Kettlebell Swing to Eye Height
3 sets of 20 reps
Rest 60 sec

Part 5

3 Rounds

20 Alternating Reverse Lunge Wall balls
Bike 800m or run 0.25 mi or row 400m
20 Sit 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

15 cal bike sprint
15 recovery air squats
15 cal bike sprint
15 recovery air squats
15 cal bike sprint
Rest 3-5 min between rounds

Part 3

4 Sets

12 steps per direction banded side step
25 banded good mornings

Part 4

4 sets
12 v ups
30-45 sec per side side planks
Rest 60 sec between sets

Workout of the Day March 7, 2020

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
All sets in the 70-75% range
5 sets of 5 reps with a medium grip
5 sets of 5 reps with a wideish grip
Rest 60-90 sec between sets

Part 3

Dumbell Bench Press
3 sets of 10
Rest 60 sec

Part 4

Double Bent over dumbell rows
3 Sets of 8 reps
Rest 60 sec

Part 5

Dumbell Hammer Curls
3 sets of 10 reps
Rest 60 sec

Part 6

6 rounds

10 Dumbell Push press ( add load each round )
10 Step ups
10 sit up or v ups or body saws

Start the loading of the push press lighter and choose a heavier set of dumbells each round.

Part 7

100 Banded Pull aparts


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

Run 0.25 mi Or bike 1000M
5 Burpee holding onto dumbells
10 Dumbell Front Squats
15 Box Step overs holding onto dumbells

Part 3

Stir the pot

4 sets of 12 rotations per direction

Workout of the Day March 2, 2020

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

Floor Press
Build to a challenging single rep
Do this over approx 8 sets

Part 3

Skull Crusher Laying on the floor
3 sets of 8 reps

Part 4

30 sit ups
15 pull ups
15 dips
30 L sit press
30 Sit ups
30 L sit press
15 pull ups
15 dips
30 sit ups

Use a dumbell for the l sits.

Part 5

3 sets/ side
20 single arm banded push downs


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

3 Rounds

Bike or Row
20 cal Sprint
Rest 60 sec
10 cal sprint
rest 60 sec
15 cal sprint
rest 60 sec
8 cal sprint
Rest 3-4 min between rounds

Part 3

4 sets
12 pallof presses per side

Part 4

100 banded pull aparts

Workout of the Day February 28, 2020

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
For 9 min
Every min on the min
Perform 3 squats
Keep load to 70-75%

Part 3

Kneeling Squats
4 sets of 12 reps
Rest 60 sec between sets

Keep these very modest, especially in the first couple sets. Use a pad at the knees.

Part 4

4 Rounds

10 Pull ups
15 Sit ups
20 Alternating step ups
25 Hanging knee 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

6 Rounds

Run 0.12 mi or Row 500m or bike 1250M
100' walking lunge with a dumbell in each hand if able

Part 3

4 sets

10 around the worlds (5/ direction)
15 v ups

Workout of the Day February 23, 2020

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
Build to a Challenging set of 4 reps
Use the tempo:
3 sec down, 2 sec pause in the bottom
Take 7-8 sets to set there

Part 3

4 Rounds

30 Hanging Knee raises or v ups
30 cal row or bike
30 alternating dumbell reverse lunges (1 dumbell per hand, on your body any way)

This is a longer piece. If the 120 reps per movement is high, change to 20-25 reps.

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

4 Rounds

Every 10 min perform:
0.12 mi run
15 burpees  add a step up and over a box if you want)
500m bike
10 sand bag over the shoulder

Go through the movements only 1 time each 10 min. Even if you take 5 min, only go through once. This is a 40 min part

Part 3

4 sets

20 per side standing banded side bends.

Workout of the Day February 15, 2020

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
Every min on the min
Using 60-70%
5 sets of 5 reps with a medium grip
5 sets of 5 reps with a wider grip

Part 3

Dumbell Bench Press
3 sets of 8 reps
Rest 60 sec

Part 4

Dumbell Hammer Curls
4 sets of 10 reps
Rest 60 sec

Curl the dumbell all the way up until the head of the dumbell touches the shoulder.

Part 5

21-15-9
Pull up
Thrusters

Use dumbells or a barbell for the thrusters. The load shouldn't be too heavy. This should take under 6-8 min. Choose load and pull up variation appropriately.

Part 6

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 Push ups
5 squats
10 back ext

Part 2

15 Rounds

3-5 pull ups
10 V ups
10 Air Squats
6 Alternating Dumbell Snatch
Rest 30 sec

Workout of the Day February 12, 2020

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

In 15 min
Build to a challenging set of 5 Back Squats

Use the tempo:
3 sec down and 2 sec pause in the bottom
use 7-8 sets to get there
This will be a lighter load than a regular set of 5 reps

Part 3

4 sets

8 reverse lunges/ leg (front foot elevated and holding dumbells if you are able)
Rest 60 sec

This can be made more challenging by placing you front foot on a plate, and putting a dumbell in each hand.

Part 4

1 Round
21 thrusters
21 sit ups
Into:
2 Rounds
15 thrusters
15 sit ups
Into:
3 rounds
9 thrusters
9 sit ups

Use dumbells or a barbell for the thrusters.

Part 5

Dumbells overhead sit ups
5 sets of 5 reps
Make sure to anchor your feet under something (like heavy dumbells)
Rest 60 sec

Part 6

4 sets
15 goblet squats (light)
15 banded hip Bridges
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

5 Rounds

75 Jump ropes
30 cal bike or row
15 burpees

Part 3

4 Rounds

10/ side
half kneeling landmime oblique twist