Workout of the Day August 17, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift off Pins against bands with the bar below the knee cap 

Build to a tough single

Do this in 8ish sets

Part 3

Take 60% of the above number

Do 1 sets of as many reps as you are able Of the deadlift off pins at the same height

*** if form breaks down in any way, STOP!

Part 4

Back Ext On GHD

3 sets of 8 reps

Rest 60 sec

Load these

Do a 1 sec pause in the bottom and a 1 sec pause at the top of the movement

Part 5

Reverse hypers on the GHD (vs band if able)

3 sets of 20-30 reps

Rest 60 sec

Part 6

Feet anchored sit up static hold at the half way point

3 sets

Go till a good burn, like 20-30 sec. If you load these hold a dumbbell high on the clavicle.

Part 7

90-130 lunges

Optional Conditioning

1 min- 2 min- 3 min- 4 min- 3 min- 2 min- 1 min

Run

Row

Bike

The clock doesn't stop or reset between movements, it keeps running

This is 48 min of work, if you want a shorter one go 1-2-3-2-1 (27 min)

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Shoulder press vs bands

Build to a tough single

Use the lights bands

Make small jumps, these get hard quick, Try to do this in 8 ish sets.

Part 3

Close grip bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Tate press laying on the floor

3 sets of 8 reps

Rest 60 sec

Part 5

Dumbbell Pull over vs Bands

3 sets of 8 reps

Part 6

Double Kettlebell Front rack carry

4 sets of 50' there and 50' back

Rest 60 sec

Part 7

Banded tricep push downs

50 reps hands forwards

50 reps hands backwards

Optional Conditioning

21-15-9

Inverted rows

Dumbbell Push press

Row cals

Workout of the Day August 4, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 front box squats against bands

Load 50% + 25% band tension

Part 3

7 sets

1 Deadlifts

Rest 60 sec

Load is 85% bar

Part 4

Reverse lunges (front foot on plate) holding dumbbells

3 sets of 10 reps

Rest 60 sec

Part 5

Goblet Squat or double dumbbell front squats

3 sets of 15 reps

Rest 60 sec

Part 6

Back Ext on the ghd (banded if able)

3 sets of 15-20 reps

Rest 60 sec

Part 7

4-5 sets

5 hollow rocks

5 v ups

15 sec hollow hold

Rest 60 sec

Part 8

6 sets

Sled walk 60' backwards holding straps

Rest 60 sec

Optional Conditioning:

4 sets

250m Row

20 Push ups

250m Row

20 Kettlebell Swings

Rest 2 min

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Swiss Bar bench against bands

Load is 55% bar + 25% band

Part 3

Weighted pull ups

3 sets of 4 reps

Rest 60 sec

Part 4

Wide grip bent over row

3 sets of 8 reps

Rest 60 sec

Part 5

Single arm dumbbell row bands pulling forwards

3 sets of 10 reps

Rest 60 sec

Part 6

Farmers carry

Both hands

5-7 min

Part 7

Banded Pull aparts hands up

100-200 reps

Optional conditioning:

25-20-15-10

Pull ups

50-40-30-20

Bike cals

Workout of the Day July 27, 2021

 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 front squats against bands

Load 60% + 25% band tension

Part 3

7 sets

3 Deadlifts

Rest 30-60 sec

Load is 80% bar

Part 4

Single Leg RDL holding a dumbbell in one hand

3 sets of 10 reps per leg

Rest 60 sec

Part 5

Back Extensions on the GHD (loaded if able)

4 sets of 15 reps

Rest 60 sec

Part 6

4 sets

:45 sec plank

Rest :15

:45 sec right side plank

Rest :15

:45 sec left side plank

Rest 1:15

Part 7

Sled drag/ Power walk

4-6 sets of 60M

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 Swiss Bar bench against bands

Lad is 55% bar + 25% band

Part 3

Face down on incline bench dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 4

Wide Grip inverted rows

4 sets of 8 reps

Rest 60 sec

Part 5

Trap 7s

4 sets

7 trap shrugs kettlebells behind

7 trap shrugs kettlebells to side

7 trap shrugs kettlebells in front

Rest 60 sec

Part 6

7 min single arm farmers carry

Switch hands every :30

Part 7

3-4 sets

30 banded pull aparts

20 bande bicep curls

Rest 60 sec

Workout of the Day July 19, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 front squats against bands

Load 55% + 25% band tension

Part 3

7 sets

3 Deadlifts

Rest 30-60 sec

Load is 75% bar

Part 4

Hip Thrust

3 sets of 8 reps

Rest 60 sec

Part 5

Hamstring Curl on a swiss ball

3 sets of max reps (min work is 15 reps)

Rest 60 sec

Part 6

4-6 sets

50-60m Forward sled drag

50-60m Backwards sled drag

Rest 60 sec

Part 7

Stir the pot

4 sets of 12-15 per direction

Rest 60 sec

Part 8

100-200 banded glute bridges

Optional Conditioning

20 min

Row- 100m, 200m, 300m...

Air squat- 10, 20, 30...

Farmers carry 50' there and 50' back- 1, 2, 3...

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Swiss Bar bench against bands

Lad is 50% bar + 25% band

Part 3

Wide grip bent over row

3 sets of 8 reps

Rest 60 sec

Part 4

Face down on incline chest supported dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 5

4 Sets

Max set bench press (70-100% of bodyweight)

Max set of pull-ups or incline row

Rest as needed

Part 6

Banded sit ups

4 sets of 10 reps

Rest 60 sec

Part 7

4 sets

30 seated Bent over rear delt raise

20 Banded bicep curls

Rest 60 sec

Workout of the Day July 16, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Anderson Back Squat against bands

Build to a tough single

Start with the bar off the pins or the safeties.

Part 3

Good Morning with the band pulling forwards and down

3 sets of 8 reps

Rest 60 sec

Just attach the bands to the bottom of the rack.

Part 4

Bulgarian Split Squat

3 sets of 10 reps

Rest 60 sec

Hold onto dumbbells if you are able

Part 5

GHD back extensions

3 sets of 15

Rest 60 sec

Hold a load if able

Part 6

Standing Banded Abs

4 sets of 20 reps

Rest 60 sec

Part 7

2 Rounds

50 banded good mornings

50 prone banded hamstring curls

Optional Conditioning

3 Rounds

50 cal row

40 Walking Lunge steps

30 push ups

20 sit ups

10 sandbag over the shoulder

Time cap of 40 min

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Swiss Bar Bench vs bands using a wide grip

Build to a tough single

Part 3

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Tate press

3 sets of 10 reps

Rest 60 sec

Part 5

Banded Tricep push down

3 sets

30 sec down and 30 sec up

Rest 60 sec

Part 6

Banded oblique push down

4 sets of 20 reps

Rest 60 sec

Part 7

3 sets

20 H rolls

30 banded overhead tricep extensions

Rest 60 sec

Optional Conditioning

5 rounds

10 cal bike

10 pull ups

10 Dumbbell Snatch

Rest 2 min

Workout of the Day July 11, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 front squats against bands

Load 50% + 25% band tension

Part 3

7 sets

2 Deadlifts

Rest 30 sec

Load is 75% bar

Part 4

Single leg RDL holding a kettlebell

3 sets of 12 reps per leg

Rest 60 sec

Part 5

GHD Back extensions

4 sets of 15-20

Load these if able

Rest 60 sec

Part 6

100-150 walking lunge steps

Part 7

60-100 Pike ups on the rower

Part 8

100-200 banded hip bridges

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 Wide grip bench press

Load 40% bar + 30% band

Part 3

Incline barbell press against bands

3 sets of 8 reps

Rest 60 sec

Part 4

1 arm dumbbell row with band pulling forwards

4 sets of 8 reps

Rest 60 sec

Part 5

Inverted row with a wide grip

4 sets of 8 reps

Rest 60 sec

Part 6

100 hammer curls

Part 7

Weighted sit ups

4 sets of 8 reps

Rest 60 sec

Part 8

100 banded pull aparts

Workout of the Day July 8, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Deadlift from above knees off pins

Build to a tough Single

Do this in 8ish sets

Part 3

Anderson Good Mornings (sub regular good mornings)

3 sets of 8 reps

Rest 60 sec

Part 4

Front foot on 45# plate holding dumbbells reverse lunges

3 sets of 10 reps

Rest 60 sec

Do all 10 on one side, then do the other

Part 5

6 sets

60m sled power walk

Rest 60-90sec

Part 6

GHD Paddles using a broom stick

4 sets of 8-12 per direction

Resty 60 sec

Part 7

2 sets

50 banded good mornings

50 banded hamstring curls laying face down

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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

Dumbbell rollback laying on floor

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Tricep kickback

3 sets of 10 reps

Rest 60 sec

Part 5

Bradford press

3 sets of 20 reps

Rest 60 sec

Part 6

Standing Banded oblique side bends

4 sets of 20 reps per side

Rest 60 sec

Part 7

100 banded tricep push downs, palms up

100 banded pull aparts

Workout of the Day July 3, 2021

  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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

I was unable to put a workout up last shift because we had an internet outage at home. Todays will be a steady state cardio piece.

Part 2

60 min

Every min on the min

Alternating movements

Odds: 10-15 cal bike

Evens: 10-15 cal row

The work should take no longer than 40 sec and it should feel repeatable but not a cake walk. Feel free to use the Concept2 bike if at 89 station. And yes this is 30 sets on each machine (60 total).

Workout of the Day June 25, 2021

 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 Front Squats

Load is 75%

Part 3

9 Min

Every min on the min

3 deadlifts against bands

50% bar + 25% band

Part 4

Step ups

4 sets of 8 reps per leg

Rest 60 sec

Do all 8 reps on 1 leg, then do the other

Part 5

GHD Back Extension hold

4 sets of :30 

Rest 60 sec

Add a load being held at chest if able

Part 6

GHD Paddle

4 sets of 8-12 per direction

Rest 60 sec

Part 7

100 banded hamstring curls laying face down on floor

Optional Conditioning

21 cal bike

21 kettlebell swings

210' Farmers carry

210' lunge

15 cal bike

15 kettlebell swings

150' Farmers carry

150' lunge

9 cal bike

9 kettlebell swings

90' Farmers carry

90' lunge

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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

75% bar weight

Rest 60-90 sec between sets

Part 3

Bent over row with a narrow grip

4 sets of 8 reps

Rest 60 sec

Part 4

Single arm bent over row

3 sets of 10 reps

Rest 60 sec

Part 5

Hammer curls

4 sets of 12 reps

Rest 60 sec

Part 6

Stir the pot

4 sets of 12-15 reps per direction

Rest 60 sec

Part 7

4 sets

30 banded push downs

30 seated rear delt raises

Rest 60 sec

Workout of the Day June 22, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat against band

Build to a tough single

Part 3

Good Morning Box Squat

3 sets of 8 reps

Rest 60 sec

Part 4

Hamstring Curls on a swiss ball

3 sets of max reps

Rest 60 sec

Part 5

Reverse Hyper on the GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups

4 sets of 10 reps

Rest 60 sec

Part 7

Banded X walk

10 steps forward

10 steps backwards

10 lateral steps to the right

10 lateral steps to the left

Optional Conditioning

30 Front Squats (or Goblet)

8 Km on air bike or c2 bike

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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

Part 3

Floor Press with the Swiss bar

4 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell skull crushers laying on bench

4 sets of 8 reps

Part 5

Incline Tate press

4 sets of 12 reps

Part 6

Banded side oblique push downs

100 reps per side

Part 7

4-6 sets

20 rear delt raise laying on your side

no rest between sides or sets. This is non stop.

Optional Conditioning

4 rounds

0.25 mi run or 800m bike

12 pull ups

21 kettlebell swings

Workout of the Day June 17, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 Back Squat to a box

55% bar + 30% band

Part 3

9 Min

Every min on the min

3 deadlifts

40% bar + 30% band

Feel free to do the deadlifts off pins at knee height as well.

Part 4

Bulgarian Split Squats

3 sets of 12 per leg

Rest 60 sec

Part 5

Back Ext on GHD

4 sets of 15-20 (hod a dumbbell at chest if able)

Rest 60 sec

Part 6

Pike ups on a rower

75-100 reps

These should not hurt your lower back if done correctly. Brace extra hard in the extended position.

Part 7

Banded hip bridges

150-200 reps

Optional Conditioning

500m row

20 step ups

Rest 1 min

500m row

10 L sit press

Rest 1 min

500m row

20 push ups

Rest 1 min

500m row

20 pull ups

Rest 1 min

Row 500m

20 dips

Rest 1 min

row 500m

20 ring rows

Rest 1 min

row 500m 

20 inverted row

Rest 1 min

row 500m

100' front rack carry w kettlebells

Rest 1 min

row 500m

20 burpees

Rest 1 min

row 500m

20 vups

The above is long, consider only doing this. Do 1000m bike as a sub for the row.

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

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 floor press

40% bar + 30% band

1st 3 sets narrow grip

2nd 3 sets medium grip

3rd 3 sets wide grip

Part 3

Incline Barbell press (against a light band if able)

4 sets of 8 reps

Rest 60 sec

Part 4

Pull ups

4 sets of max reps

Rest 60 sec

Part 5

one arm DB row

4 sets of 8 reps

Rest 60 sec

Part 6

Inverted wide grip row

4 sets of 8 reps

Rest 60 sec

Part 7

100 Dumbbell hammer curls

Part 8

Plate held overhead sit ups (feet anchored)

4 sets of 8 reps

Rest 60 sec

Part 9

100 banded pull aparts

Optional Conditioning:

21-15-9

Deadlifts 

Wall balls

Then:

Run 0.37 mi