Daily Workout

Active Recovery! 

Enjoy some light rowing, running, or walking and some light accessory lifting.

Accessories

DB Upright Shoulder Rows

3 x 8 each arm @ 25 to 35lb

DB Strict Shoulder Press

3 x 8 each arm @ 35lb

Banded Hip Flexor Raises

3 x 8 each leg

Strength Day

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

Deadlift   @ 1.5 x body weight
Benchpress @  body weight
Squat Clean @ .75 x body weight

Feel free to scale the weight.  I scaled both the bench and the squat cleans.

Strength

6 rounds

3-push press (work towards a 3 rep max)
3 – jumping burpees

Workout

Partner Up

First 10 min (AMRAP) –  1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner)
10 Wallballs @ 20lb

Rest 2min

Second 10 min (AMRAP) – You go I go
5 – Pull-Ups
10 – Push-ups
15 – Air Squats
Heavy Ball Slam (increase 1 rep per round. 80lb  split them between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20lb

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x 135lb
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 295lb or 85%
5 x 3 x 315lb or 90%

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

10 rounds Assault Bike

1 min on at 70rpm
1 min recovery at 40 – 45rpm

Workout

Run or walk a 5k

Use today for active recovery.

Workout

20 min AMRAP

Run 400m
Max unbroken pull-ups

The objective is to maximize the number of pull-ups you perform. Once you drop from the bar, run 400m before starting another set of pull-ups.

Workout

20min EMOM (every min on the min)

15 cal Assault Bike (on even minutes)
50m run + 5 box-over burpees (on odd minutes)

Strength

Establish 1 rm for power cleans or snatches.

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 5 @ 85%

Accessory
Hip Flexor
3 x 8

Rower
10min easy row

Warm-Up

2 rounds
1min arms and legs
1min arms only
1min legs only

Power Cleans with Front Squat

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Arms

3 rounds

10 pull-ups
20 push-ups

Workout

10 Rounds

30 – Single Under Jump Ropes
3  – Heavy Hang Cleans
1  – shoulder-to-overhead

Strength

9 rounds

1 x rm(repetition max) squat-clean thruster
1 x rope climb

Workout

30 x Handstand Push-ups (or kneeling dumbbell press)
60 x toes-to-bar or knees-to-waist
90 x wallball 20lb
60 x toes-to-bar or knees-to-waist
30 x Handstand Push-ups (or kneeling dumbbell press)

If you scale to the kneeling dumbbell press use a weight that will tax your shoulders. The idea is to use the kneeling dumbbell press as a strength progression towards a handstand push-up.