Daily Workout

RECOVERY DAY

A full day of rest and eating to recover from the heavy volume of the week.

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

5 minutes

• Practice Front Rolls
• Throw a Frisbee or a Ball

Strength

12 minutes

• 10 Second L Sit on Rings or Boxes + 3 knees to waist
• Work up to a heavy overhead squat

Workout

For Time

• 70 goblet squats 75/53
• 60 pull-ups
• 50 single arm dumbbell push press, switch every 5 reps 75/53
• 40 weighted lunges 75/53
• 30 burpees
• 20 pistols each leg (squat to a chair for scaling)
• 10 wall walks

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

RECOVERY DAY

A full day of rest and eating to recover from the heavy volume of the week.

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)