Daily Workout

Workout

20 Min AMRAP

• 15 Cal Assault Bike
• 12 Weighted Sit-ups 25lb plate
• 9 Overhead Squats with 25lb plate
• 6 Pull-ups
• 3 Slam-ball with 80lb ball

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

17 min time cap

• 40 Burpees
• 30 Snatches at 45 lb
• 30 Burpees
• 30 Snatches at 75lb
• 20 Burpees
• 30 Snatches at 105lb
• 10 Burpees
• Max Snatches at 135 lb

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

21, 18, 15, 12, 9, 6, 3

• Assault Bike at 60-65rpm pace
• Air Runner at a Jog
• C2 Rower at 900cal/hr pace
• Ski Erg at 700cal/hr pace
• 5 GHD Situps

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Warm Up

3 rounds

• 5 Kettlebell Sumo Deadlift High Pulls
• 5 Kettlebell Thrusters
• 5 Pull-ups

Workout 1

Every 90 seconds for 12 min

• 6 Ground-to-Overhead (100/80/60 lb slam ball or barbell)
• 6 Deliberate Pushups

Workout 2

12 min time cap (partner workout)

• complete 200/180 cal assault bike or row
• Max Curtis P’s for the remaining time (115/75 1 barbell)

Strength

Squats

• Squat Warm Up Reps
• 5 x 5 at 90% of 5rm

Press

• Press Warm Up Reps
• 5 x 5 at 90% of 5rm

Deadlift

• Deadlift Warm Up Reps
• 1 x 5 at 90% of 5rm

Workout

10 Rounds

3 reps each at 115 lbs counts as 1 round

• Deadlift
• Rows
• Hang Cleans
• Front Squats
• Push Press
• Back squats

scale weight as needed

Complete at some point during the workout

• 15 muscle ups (or a muscle up progression)
• 75 GHD Sit-ups (or weighted sit-ups)

Shoulder Stability

Y T W’s

2.5 – 5lb each arm
2 x 8

Internal & External Rotation

Band or Cable Machine
2 x 8

Face and Rhomboid

Band or Cable Machine
2 x 8

Snatch Mobility

Overhead Squats

Broomstick
2 x 5

Sots Press

45lb bar
2 x 5

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at 70rpm pace
• Air Runner at 6mph+ pace
• C2 Rower at 1100cal/hr pace
• Ski Erg at 900cal/hr pace

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Active Recovery

5 rounds

• 5 ring dips
• 10 Reverse 2 Leg Bicycle Kicks on Pull-Up Bar
• 15 Air Squats
• 1600m easy pace Bike (50rpm or less on Assault Bike)

The reverse bicycle kicks are a progression exercise for butterfly pull-ups.

Reverse Bicycle Kicks

1. Take a Pull-Up Position
2. Keep Feet Together
3. Point Toes
4. Pull knees up towards the chest
5. Push feet behind and down
6. Cycle through