Daily Workout

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

Workout

10, 9, 8 … 1 reps of

• Deadlifts at 185lbs
• Weighted Push-ups at 45lbs
• Weighted Sit-ups at 45lbs
• Pull-ups
• Back Squats at 135lbs

Workout

2019m of Each

• C2 Concept Rower
• Ski Erg
• Assault Bike
• Assault Runner

Strength

Squats

• 5 x 5 x 75%

Press

• 5 x 5 x 75%

Chin Ups

• 3 x 8

Strength

Snatch

• 8 x 2 x 90%

Clean and Jerk

• 15 x 1 x 90%

Metcon

5 rounds

• 200m run
• Snatch  (10, 8, 6, 4, 2)

Cardio

5k Team Ski Erg

• 1 min sprint
• rest while other team members go

Workout

Olympic Lifts

Find a 1 rep max for Snatch and Clean and Jerk

Front Squats

1 x 3 x 135lb
1 x 3 x 185lb
1 x 3 x 225lb
3 x 3 x 255lb  (or 90% of 1 rep max)

10min EMOM

1.) 5 burpees
2.) Max Slam Balls at 50lb

Workout

1000m Row

5 Rounds
15 -toes-to-bar
15- front squats (95lb)

50 cal Assault Bike

Workout

Squats

2 x 5 x   45lb
1 x 5 x    95lb
1 x 3 x  135lb
1 x 2 x  185lb
1 x 2 x 225lb
5 x 5 x 275lb

Press

2 x 5 x  45lb
1 x 5 x   95lb
1 x 3 x  115lb
5 x 5 x 130lb

Chin Up

3 x 8

Workout

Snatches

8 x 2 x 90% of max

Clean and Jerks

15 x 1 x 90% of max

Shoulder Accessories

Shoulder Y T W

3 x 5 – 8  (2.5 to 5lb) each exercise

Internal and External Rotation on Cable Machine

3 x 8 each arm (as heavy as possible)

Cable Machine Face Pulls

3 x 8 (as heavy as possible)

Internal and External Shoulder Mobility Work

Workout – 1

2 rounds

18 – 14 – 10
Bike

9 – 7 – 5
150lb ball over the shoulder

Workout – 2

21 – 15 – 9

Toes to Bar
Burpees
Box Step up (35lb kbs)

Workout

Squats

2 x 5 x 95LB
1 x 5 x 135lb
1 x 3 x 185lb
1 x 2 x 225lb
5 x 1 x 275lb

Press

2 x 5 x 45lb
1 x 5 x 95lb
1 x 3 x 115lb
1 x 2 x 125lb
5 x 1 x 145lb

Deadlift

2 x 5 x 135lb
1 x 5 x 225lb
1 x 3 x 275lb
1 x 3 x 325lb
1 x 5 x 375lb

Cardio

15 min EMOM

1.) 20 cal Assault Bike
2.) 20 Air Squats