Daily Workout

Deadlifts

1 x 10 @ 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   95lb
1 x 3 x 135lb
1 x 3 x 225lb or 65% max
1 x 3 x 255lb or 75% max
1 x 3 x 275lb or 80% max
1 x 3 x 295lb or 85% max
4 x 3 x 315lb or 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   @ 95lb bar overhead

Cardio

5  rounds on rower
500m sprint (<1:45/500m)
3min recovery row (2:10/500m pace)

Recovery Day

Take a walk.
Ride your bike.
Spend time with your friends or family.
Go to worship.
Stretch and work on mobility.

Today, we are focusing on improving our aerobic threshold by running a few repeats. If you can, run them in a natural environment, and if not, hit an outdoor track to get some sun. If all else fails, run on a treadmill.

Workout

4 to 6 rounds of

• 800m run (moderate pace)
• max pull-ups
• max push-ups

Environment Priority

1. Natural Environment
2. Outdoor Track
3. Indoor Track
4. Air Runner
5. Treadmill

Workout

30 min EMOM (Every Minute ON the Minute)

• 1 Round of Kettlebell (Right Hand)
  • 12 Deadlifts
  •  9 Hang Cleans
  •  6 Push Press
• 12 cal Row
• 1 Round of Kettlebell (Left Hand)
  • 12 Deadlifts
  •   9 Hang Cleans
  •   6 Push Press
• 150m Run
• 3 rope wall climbs or 9 pull-ups and 9 air squats
• 40 double-under jump ropes or 120 single unders

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.