Workout of the Day November 21, 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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every Min on the Min

3 Box Squat with bar on back

Load 55% bar weight + bands (approx 30%)

Then

2 sets of 3 at 90% effort

Part 3

Wide Grip RDL

3 sets of 8 reps

Rest 60 sec

Part 4

4 sets

1 min banded march holding a med ball to the chest with both arms

Rest 1 min

Part 5

Row 800m or Bike 1600M

40 Dumbbell Push Press

20 Walking lunge steps holding onto dumbbells

Part 6

4 sets

10-15 Back Ext on GHD

15-20 Tuck Crunches

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

10 min

Every min on the min

5 Bench Press off Pins w bar 2" off chest

1st 5 min- 5 reps with Medium Grip

2nd 5 min- 5 reps with a wide grip

Use 40% bar weight and 30% band tension, or 65-70% straight weight.

Part 3

Dumbbell Bench

3 sets of 8 reps

Rest 60 sec

Part 4

Pull ups

3-4 sets of max reps

Rest 60 sec

Part 5

Dumbbell Supinated Row

3 sets of 12 reps

Rest 60 sec

Part 6

Cross Body Alternating Hammer Bicep Curls

3 sets of 8 reps/ side

Rest 60 sec

Part 7

4 sets

12 Hip raises (banded if you want)

Rest 60 sec

If not using a band, do these on the floor

Workout of the Day November 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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Banded Box Squat w the bar on the back

Build to a Tough Single

Part 3

Box Squat into a seated good morning into a stand up

3 sets of 8 Reps

Rest 60 sec

Part 4

Hamstring Curls on a med ball

4 set of max reps

Rest 60 sec 

Part 5

Back Extensions on GHD

3-4 sets of 10-15 reps

Rest 60 sec

Part 6

Hangning Knee Ups with a dumbbell between your feet

3-4 sets of 10 reps

Part 7

3-4 sets

1 min banded march

60 sec 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press w an ab mat on your chest

Build to a tough single

Use bands if you want (red or orange)

When laying down, put an ab mat on your chest. This will raise the contact point of the press, working the upper part of the lift.

Part 3

Close grip floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline dumbbell JM press

3 sets of 8 reps

Rest 60 sec

Part 5

3-4 sets

With dumbbells

5 skull crushers

5 Tate presses

5 skull crushers

5 Tate presses

Rest 60 sec

Each set is to be done unbroken. Push the heads of the dumbbell together as it goes up and down.

Part 6

100 Standing side bends with a barbell on your back

Workout of the Day November 13, 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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

7 min

every min on the min perform

3  Banded Box Squat w Bar on back

50% bar weight + 30% band

Then

2 sets of 3 reps at 90% effort

 

This is 9 total sets

 

Part 3

Banded Kettlebell swings to eye height

4 sets of 15-20 reps

Rest 60 sec

Part 4

100 Prone Banded Hamstring Curls

Part 5

5 Rounds

4 Towel Pull ups

6 Ring Rows or pull ups

8 Burpees

10 Hanging knee raise or v ups

14 Step ups alternating each rep

Part 6

3 sets

Stir the pot

10-20 circles per direction

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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Bench Press

5 sets of 5 reps medium grip

5 sets of 5 wide grip

Try to do this with 60-90 sec of rest between sets

Load in the 70% range

 

Part 3

 

Incline Barbell Press

4 sets of 8 reps

Rest 60 sec

 

Use dumbbells if you want.

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps

Rest 60 sec

 

Part 5

 

Hammer Curls, alternating

4 sets of 10 reps per side

Rest 60 sec

Part 6

Banded sit ups

4 sets of 10

Rest 60 sec

Part 7

H Rolls

4 sets of 20 reps

Workout of the Day November 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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Banded Box Front Squat

 

Build to a tough single

 

Part 3

 

Deadlift off pins/ safety arms with the bar above the knees

3 sets of 8 reps

Rest 60 sec

 

If not sure about this, skip it.

 

Part 4

 

Banded body weight or  back squat or goblet squat (any option but w bands)

3 sets of 10 reps

 

Part 5

5 rounds (15 min time cap)

6 dumbbell deadlift

6 burpees

5 dumbbell hang power cleans

5 ring rows

4 dumbbell thrusters

4 pull ups

 

If you don't finish in the 15 min, just stop where you are at.

Part 6

 

3 Sets

10-15 GHD Back Extensions

8-10 per direction GHD Ab Circles ( in the demo video the athlete uses a barbell, No Not Do This! Use a broomstick)

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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Push Press

 

Build to a tough single

 

Part 3

 

Bench Press

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

JM Press w a barbell

3 sets of 8 reps

Rest 60 sec

 

Part 5

 

120 Banded Tricep Push downs

 

Part 4

 

Side Bends Holding onto a dumbbell

4 sets of 12 per side

Rest 60 sec

 

Part 5

 

Rear Delt raise

4 sets of 20 reps

Rest 30-60 sec

 

 

Workout of the Day November 5, 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Back Squat

 

10 min (5 sets)

Every 2 min on the min

5 back squats

Load around 70-75%

 

Part 3

 

3 sets

25' death march

Rest 60 sec

 

Part 4

 

21-15-9

Cals bike or row

Goblet or double dumbell front squats

 

Rest 3 min

 

15-12-9

Cal bike or row

16 Walking lunges holding a kettlebell in front between sets of bike or row

 

Part 5

 

4 sets

 

15 standing banded abs 

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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

12 min

Every min on the min

 

1st min: 4 Push press (use between 75-80%)

2nd min: 7-15 pull ups

3rd min: Rest

Part 3

15 min

50 jump ropes

15 hanging knee raises or v ups

50-100' double overhead kettlebell carry

Part 4

4 sets

Static Back Extension Hold on GHD and doing 10 dumbell rows

Rest 60 sec

Part 5

Single arm banded press (use a light band)

100 reps per arm

Workout of the Day October 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 55%+ approx 30% bad tension

Then 2 sets at 90% effort 

 

Part 3

 

Romanian Deadlift (RDL)

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

100 Seated Banded Hamstring Curls

 

Part 5

 

800M row or 1600M bike

60 single arm kettlebell push press, switch arms every 5 reps

60' per arm, single arm overhead kettlebell carry

 

Part 6

 

Back Extensions on the GHD

3 sets of 10-15 reps

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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

10 min

every min on the min

Bench press off pins, 2" above chest

40% bar weight + approx 30% band tension

1st 5 min- 5 reps with a medium grip

2nd 5 min- 5 reps w a wider grip

Part 3

Incline Barbell press

3 sets of 8 reps

Rest 60 sec

Part 4

3 sets

max pull ups w a 2 sec hang at the bottom

Rest 60 sec

Be active in the shoulders while hanging in the bottom.

Part 5

Bent over barbell rows

3 sets of 8 reps

Rest 60 sec

Part 6

 

Cross body alternating hammer curls

4 sets of 8 reps

Rest 60 sec

 

Part 7

 

100 Banded Face pulls 

+

Stir the pot if you want

Workout of the Day October 25, 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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Reverse Band Box Squat

Build to a tough single

 

Part 3

 

One Leg forward (Lunge Position) Good Morning

4 sets of 8 reps per leg

 Rest 60 sec

If you want you can set up with bands attached to the rig and bar, pulling forwards.

 

Part 4 

Reverse Hypers on a swiss Ball or Back Extensions on the GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

In 14 min

10 Rounds

10 Alternating Dumbbell Snatch

5 Pull ups

 

Then:

Cals on machine

If there's any time left, go on the bike or rower for the remaining time for as many cals as possible. The workout is to be stopped at 14 min regardless of where you are.

Part 6

4 sets

10-20 per direction

Stir the Pot

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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Bench Press Starting off pins with the bar 2" above chest

Build to a tough single

 

Use the safety bars as the tool to keep th bar in the start position. All reps are to start at the bottom, not the top.

 

Part 3

 

Floor Press Against a Band

Build to a tough set of 8 reps

 

Part 4

 

Skull Crushers laying on floor using ez curl bar

3 sets of 10 reps

Rest 60 sec

 

Part 5

 

Satnding Banded Side bends (oblique)

4 sets of 20 reps per side

Rest 60 sec

 

Part 6

 

4 sets

 

30 Banded Push Downs

20 seated bent over DB Flys

30 Banded Face Pulls

Rest 60 sec

Workout of the Day October 20, 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.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 50%+ approx 30%^ bad tension

Then 2 sets at 90% effort

 

Part 3

 

7 min

Every min on the min

3 deadlifts

40% bar weight + 30% band tension

 

Part 4

 

Banded Kettlebell Swings

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

100 Swiss ball Hamstring Curls

 

Part 6

 

3 or 4 rounds

 

10 Pull ups

12 Burpees

14 Alternating step ups

16 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

10 min

Every min on the min

1st 5 min- 5 bench press medium grip

2nd 5 min- 5 bench press wide grip

Load at 70%

 

Part 3

 

Incline barbell press against bands

4 sets of 8 Reps

Rest 60 sec

 

Part 4

 

1 arm dumbbell row

4 sets of 8 reps per arm

Rest 60 sec

 

Part 5

 

Bent Over barbell row

4 sets of 8 reps

Rest 60 sec 

Part 6

Banded sit ups

4 sets of 10 reps

Hold band on one side, alternate sides each set

Workout of the Day October 17, 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Wide Stance Box Squat against Bands

Build to a tough single

Do this in around 8 sets

No misses

 

Part 3

 

Good Mornings

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

Hamstring Curl on swiss ball

3-4 sets of max reps

Rest 60 sec

 

Part 5

 

100 Jump ropes

20 Burpees

750M row or 1500M bike

75' Walking lunge holding 1 dumbbell in front

750M row or 1500M bike

20 Burpees

100 Jump ropes 

Part 6

3 sets

8 Plate overhead sit ups

Rest 60 sec

Anchor your feet

 

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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Z Press

Build to a tough single

No misses

 

Part 3

 

Dumbell floor press w a neutral grip

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Tate Press

3 sets of 12 reps

Rest 60 sec

Part 5

Banded side oblique push downs

70-100 per side

Part 6

4 sets

20 rear delt raises one arm at a time

Laying on your side and done non stop

 

 

Workout of the Day October 9, 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

3 Rounds

 

Run 0.5 mi or bike 2 km

50 Step ups holding onto 1 dumbbell

50 sit ups

Part 3

Banded Tall Kneeling Ms

3 sets of 10 reps

Rest 60 sec between

Workout of the Day October 4, 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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

12 Min

Every min on the min

Perform 3 banded box squats

Load should be 50-55% bar weight plus the bands on top of that

 

Part 3

 

8 sets

Every :30 sec

1 banded deadlift

Load should be 50-55% bar weight plus the bands on top of that

 

Part 4

 

Bulgarian Split Squats

4 sets

8 reps per side

Rest 60 sec

Hold onto dumbbells if you are able

 

Part 5

 

4 sets

Banded March

1 min on 1 min off

Bear hug a med ball or sandbag

Part 6

50-30-20

Kettlebell Swings

Bike or Row cals

 

If you want you can also half the reps

Part 7

Stir the pot

Pick a rep schems

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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

 

9 min

Every min on the min

3 Banded Bench Press

Load 55% + bands

1st 3 sets narrow grip

2nd 3 sets medium grip

3rd 3 sets wide grip

Part 3

 

Bent over barbell row band pulling forwards

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

Incline Bench

3 sets of 15 reps

Rest 60 sec

 

Part 5

 

10 min

10 Push press

15 Trap shrugs

20 sit ups

Part 6

4 sets

30 banded pull aparts

30 banded tricep push downs

Rest 60 sec

Workout of the Day October 1, 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.

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.

 

Lots to do, if moving purposefully it can be done quickly. But if time is tight take out part 3 and make the reps lees in part 5 and do like a 8-10 min time frame.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Front Squat Against Bands

Build to a Tough Single

 

Do this in around 8 sets. The first few sets should include multiple reps. Eg, set 1 5 reps, set 2 4, reps, set 3 3 or 2 reps then all singles for the remaining.

 

Part 3

 

Seated Good Mornings

3 sets of 8 reps

 

Rest 60 sec 

 

Part 4

 

Banded Stiff Leg Deadlift

4 sets of 10 reps

Rest 60 sec 

 

Stand on the bands. Feel free to use just bands and no bar or to use dumbbells.

 

Part 5

 

15-20 min

 

15 pull ups

15 Burpees

20 Cal Row

20 Alternating Step ups holding onto a load of some sort

 

Part 6

 

Standing banded side bends

 

3 sets of 15/ side

Rest 60 sec

 

Part 7

 

100 Banded pull Throughs

 

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.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

 

Part 2

 

Floor Press against bands

Build to a tough single

 

Part 3

 

Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 4

Upright barbell row

3 sets of 12 reps

Rest 60 sec

Part 5

1-2-3-4-5-6-7-8-9-10

Renegade Rows

1 rep = Push Up, row left, row right

The number indicates an un broken set. Sets are to be unbroken. Rest as needed between sets to make sure this happens.

Part 6

Tempo Banded Tricep push downs

6 reps

10 sec push down and a 10 second return

Then into:

75 banded tricep push downs (no tempo)