Workout of the Day June 28, 2022

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.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat

10 sets of 3 reps @ 65-75%

Rest 30-60 sec

Part 3

Deadlift

10 sets of 2 reps 50-60% + light bands

Rest 30-60 sec

Part 4

Heel elevated Bulgarian split squat holding a db in non working side hand

3 sets of 15-2- reps

Rest 60 sec

Part 5

Hamstring curl on swiss ball

3 sets of max reps

Rest 60 sec

Part 6

Sled pull w strap around waist

10 trips of 20m there and back

load is 45-50% back squat

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.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

9 sets of 4 reps @ 55-65% + light band

Super set 20 banded pull aparts after each set

Rest 60 sec

Part 3

70 degree seated shoulder press

4 sets of 10-15 reps

Rest 60 sec

Part 4

Dips

4 sets of 10-15 reps

Rest 60 sec

Part 5

2 sets

15 dumbbell pull overs

15 banded seated row

15 banded straight arm push down

30-40 face pulls

Workout of the Day June 25, 2022

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.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety squat bar box squat

Build to a tough set of 3-5 reps

Do this in 6-8 sets

Part 3

Wide Stance (sumo) goblet squat

Build to a tough set of 8-12

Do this in 3-4 sets

Part 4

Banded March

2 sets of 2 min

Rest 60 sec

Part 5

Stir the pot

4 sets of 12-16/ direction

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.

Strength Cycle week 8

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

Build to a tough single

Do this in 7-8 sets

Part 3

Floor press

1 set of max reps at 75% of part 2

Part 4

Dumbbell Rollbacks

2 sets of 6-10

1 set of 15-20

Rest 60 sec

Part 5

10 Degree incline db fly 5-10 reps

Standing banded pec fly 10-15 reps

Rest 60 sec

Build to a tough set on the dumbbells in 3 sets, superset the banded work after each set.

Part 6

Dual bent over db row

1 set of 5-9

1 set of 12-15

Rest 60 sec

These should be hard and may take a few sets to build to

Part 7

Banded pull aparts

4 sets of 40-50 reps

Rest 60 sec

Workout of the Day June 17, 2022

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.

Strength Cycle week 7

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Good mornings off pins with safety squat bar

in 5-7 sets build to a tough set of 3-6 reps

Then

in 1-2 sets a 1 tough set of 9-12 reps

Part 3

Dual Dumbbell Bulgarian Split squat

2 sets of 6-8

These should be hard

Part 4

GHD Paddling with a broomstick

4 sets of 10-15 reps per direction

Rest 60 sec

Part 5

Single leg reverse hyper on GHD

3-4 sets of 30-40 reps

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.

Strength Cycle week 7

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Unstable (bamboo) bar bench press

In 6-8 sets build to a tough se of 3-6 reps

Use a spotter

Part 3

Unstable bar bench

1 set of 12-15

Rest 20 sec

1 max set

Rest 20 sec

1 max set

Part 4

Skull crusher

in 3-5 sets build to a tough 1 set of 6-8

in 1-3 sets build to a tough 1 set of 14-18

Part 5

Dual dumbbell chest supported row

4 sets of 10-15

Rest 60 sec

Part 6

Stir the pot

4 sets of 10-15/ direction

Workout of the Day June 9, 2022

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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

In 6-8 sets

Build to a tough set of:

3-6 RDL

Part 3

In 3 sets

Build to a tough

6-10 RDL with a triple pause

** pause 2 count at: low thigh, bottom of ROM, low thigh on way up

Part 4

Step ups with dumbbells

in 3 sets build to a tough:

1 set of 5-9 reps  

Then:

in 1 or 2 sets:

a tough set of 12-15/ leg

Do all reps on 1 leg, then switch and do the other

Part 5

Back ext hold on the GHD

1 set of 15-30 sec

1 set of 45-60 sec

Hug plate a chest and push chest through plates to engage mid erectors

Part 6

Face up static hold on GHD

4 sets to tough

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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

In 6-8 sets

Build to a tough 3-6 reps

Part 3

Dips (weighted if able)

in 3 sets

Build to tough 5-9 reps

Part 4

JM press with swiss bar

2 sets of 6-8

1 set of 12-16

Part 5

30 degree chest supported dual db row

In 3 sets to a tough

1 set of 5-9

The 1-2 sets to a tough:

1 set of 12-15

Part 6

Inverted rows

3 sets of 18-25 

Workout of the Day June 4, 2022

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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety squat bar back squat with a pause in the morning

9 sets of 4 reps with 70-80% bar weight

Rest 60 sec between sets

Part 3

Banded deadlifts

5 sets of 5 reps 40-50% bar + 25% band

Rest 60-90 sec

Part 4

GHD back Extensions (hugging a plate to chest if able)

3 sets of 10-15

2 sets of 20-30

1 set of 40-60 (likely bodyweight only)

Part 5

Farmers carry

14 sets of 20m there and back

Rest 30-60 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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

9 sets of 5 reps @ 50-60% bar weight

Rest 60 sec

Part 3

Floor press

2 sets of 10-15 reps

Rest 60 sec

Part 4

4 sets

10-15 30 degree chest supported dual db row

20-30 straight arm banded pulldown

Rest 6o0 sec

Part 5

3 sets

Standing single dumbbell overhead tricep extension 10-15; 20-25; 30-35 reps

Banded tricep press down 20-30, 40-50, 60-70 reps

Workout of the Day June 1, 2022

 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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety Squat bar back squat to a box vs bands

Build to a tough 3-5 reps

Do this in 6-8 sets

Part 3

Sumo Squat Holding dumbbell or kettlebell

Build to a tough set of 12-15 reps

Do this in 3ish sets

Part 4

Banded march

3 sets of 3 min

Rest 60 sec

Part 5

Sand bag or med ball carry

4-6 sets of 20m there and back

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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

3 sets of 1 rep at 90%

Part 3

Floor Press

1 set of max reps at 70%

Part 4

in 3-4 sets

Build to a challenging:

5-10 reps 10 degree incline DB fly

Superset

10-15 standing banded pec fly

Part 5

Stir the pot

4-6 sets

10-15/ direction

Rest 60 sec

Part 6

Banded pull aparts

4 sets of 40-50 reps

Rest 60 sec

Workout of the Day May 27, 2022

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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat with safety squat bar with a 1 sec pause in the bottom

9 sets of 5 reps

65-75% bar weight

Rest 60 90 sec

Part 3

Deadlift

5 sets of 5 reps

40% bar + 25% band tension

Rest 60-90 sec

Part 4

GHD back ext (holding weight at chest if able)

3 sets of 15

2 sets of 30

1 set of 60

Rest 60 sec

Part 5

Farmers carry 20m there and back

12 sets

Rest 30-60 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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

9sets of 5 reps

50-60% bar weight

Rest 60 sec

Part 3

Floor Press

2 sets of 10-15

Rest 60 sec

Make these hard

Part 4

4 sets

10 Chest supported dual db row

20 banded straight arm pull downs

Rest 60 sec

Part 5

Standing single dumbbell tricep extension

10-15, 20-25, 30-35

Superset

Banded tricep press downs

20-30, 40-50, 60-70

Rest 60 sec

Part 6

Standing banded side bends

4 sets of 20-30 reps

Rest 60 sec

Workout of the Day May 24, 2022

 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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Box Jump and step down (build to a challenging height in the 3 rounds)

Part 2

Safety Squat bar good morning off pins/ safeties

Build to a tough set of 3-6 reps

Then

 A Tough set of 9-12 reps

Part 3

Bulgarian Split Squat holding onto to dumbbells

2 sets of 6-8 reps

Rest 60 sec

Build to this over 2-3 sets

Part 4

Back Ext on the GHD

3 sets of 20-30 reps

Rest 60 sec

Part 5

4-6 sets

Sandbag bear hug and walk 20m there and back

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.

Strength Cycle week 4

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Unstable Bar bench Press

Build to a tough set of 6-10 reps

Use a spotter. You can also use 2.5-5 lb plates

Part 3

Unstable bar bench press

1 set of 12-15/ rest 20 sec/ do another max set/ rest 20 sec/ do another max set

Use a spotter, the set size will likely drop.

Part 4

45 degree dual db chest supported rows

4 sets of 10-15 reps

Rest 60 sec

Part 5

Skull Crushers

1 set of 6-8

1 set of 14-18

Rest 60 sec

Get to the max weight in the 6-8 in 3 sets

Part 6

Stir the pot

12-15/ direction

Rest 60 sec

Workout of the Day May 19, 2022

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.

Strength Cycle week 3

Part 1

3 Rounds

15m walking lunges

15m lateral shuffle

15m reverse walking lunge

15m banded reverse walk

10 Squats

Part 2

Front Squat

5 sets of 8-12 reps

Part 3

Stiff leg deadlift

3 sets of 5-8

2 sets of 20-25

Rest 60 sec

Part 4

Swiss ball Hamstring curls

3 sets of max reps

Rest 60 sec

Part 5

14 sets

Sled Pull

20 m there and back

35-45% of deadlift

Rest 30-60 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.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps @ 70-80%

Rest 60 sec

Part 3

Barbell Floor Press

1 set of max reps at 50-60%

Middle Grip

Part 4

10-15 banded high row

15-20 banded mid row

20-25 banded straight arm pull downs

Rest 60 sec

Part 5

3 Sets

15-20 db plate raise (hip to overhead)

20-25 db lateral raises

25-30 db rear delt fly

50-60 banded pull aparts

Ret 60 sec

Part 6

Stir the pot

4x 12-15/ direction

Rest 60 sec

Workout of the Day May 16, 2022

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.

Strength Cycle week 3

Part 1

Do 8 sets of 5 box jump step downs

You can stack plates, use a bench or a box.

Try for a challenging repeatable height.

Incorporate the 3 rounds below somewhere in the 8 sets of jumping.

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

RDL

Build to a challenging set of 3-6

Do this in 5-8 sets

Part 3

Triple pause RDL

Pause a 2 count at low thigh on way down, at bottom of ROM, and at the low thigh on the way up.

Build to a challenging set of 6-10

Do this in 3 sets (50%-75%-100%)

Part 4

Bulgarian split squat

1 set of 5-9

1 set of 12-15

Use 1-3 sets to sort out your end weight

Part 5

GHD BAck Extension hold

1 set of 15-30 sec

1 set of 45-60 sec

Add load if able

Part 6

Standing banded abs

4 sets of 24-30 reps

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.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

Build to a tough set of 3-6

Then

1 set of 9-12 with a different load

Part 3

Dips

1 set of 5-9

Add load

Do in 3-4 sets

Part 4

Swiss bar JM Press

2 sets of 6-8

1 set of 12-15

Part 5

30 degree dual DB chest supported row

1 set of 5-9

1 set of 12-15

Part 6

35-30Straight arm banded pull down

50-60 banded pull aparts

Part 7

5 sets

Farmers carry 20m down and back

Rest 60 sec