Daily Workout

Workout

30 min EMOM

• Run 400m
• 25 Air Squats
• Max Push-Ups

10 Rounds

• Hill Sprints
• 2 min rest

Workout

8 min EMOM

• 12 Wall Balls (20lb)

2o min EMOM

• 10 cal rower
•   8 cal Assault Runner
• 10 cal Assault Bike

Rotate each minute

6 rounds

• 200 m sprints on the rower
• 2 min rest

Active Recovery

Shoulder Stability and Mobility

Pec Fly Stretch 

1 x 8 (5lb dumbbell)

Banded Face Pulls

1 x 20 (15lb band)

Banded Angels

1 x 10 (15lb band)

1-arm KB shoulder press

2 x 8 – each arm w/ 25lb kb

KB Front Rack Carry

1 x 100m (25lb kb in front-rack in each arm)

Single Arm KB Waiter Walk

1 x 50m each arm (25lb kb)

Elevated Over Head Squat

3 x 10 (empty, 15lb training bar, 25lb plate or dumbbell)

Play a Sport

• Pick up game of basketball or
• Volleyball
• Racquetball
• tennis
• etc

Workout

Fitness Poker (minimum 20 mins)

• Hearts = Front Squats at 135lbs
• Diamonds = Ring Dips
• Spades = Push Press at 135lb
• Clubs = Pendlay Rows at 135lb
• Joker = 50 weighted sit-ups at 25lbs

The card value equals the number of reps. Face cards are equal to 10 reps while Aces equal 11 reps.

Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs.

Warm Up

10 Rounds

1 Slam-ball + 2 ball thruster (20lb wallball)

Strength

8 Rounds

2 Squat Cleans + 1 Jerk

(start light and increase to a near max weight on the last set)

Workout

6 min on and 2 min rest between sets

Set 1

• 6 slam-balls  50lbs
• 6 box step holding the ball (3 each leg)

Set 2

• 2 Ball Cleans and 1 ball push press (80lb)
• 10 second handstand hold

Set 3

• max distance row

Strength

Deadlifts

2 x   5 @ 135lb
1 x   5 @ 50%
1 x   3 @ 70%
1 x   3 @ 75%
1 x   2 @ 80%
1 x   2  @ 85%
1 x   2  @ 90%
1 x   3  @ 95%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

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   @ 135lb front rack

Cardio

20min EMOM

Row 10 cal  (at 1300cal/hr pace approx 30seconds)
Finish Minute at 800cal/hr pace.

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs

Active Recovery

Take a walk or a run in your community to support a cause.

Today, we supported End Alzheimer’s®, a disease that has impacted our family along with many of our friend’s families by partaking in a community walk in the rain.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
1 x   3 @ 80%
1 x   2 @ 85%
1 x   2 @ 90%
1 x   1  @ 95%

Workout

18min AMRAP

18cal Assault Bike
15 Wall Balls (20lb)
12 Dumbbell Snatches (6 each arm @ 50lb)
9 Toes-To-Bar

Active Recovery

Do some light accessory work, or play a pickup game of basketball or another sport like volleyball.