Daily Workout

Workout

30 cal row
10 front squat
10 z-press
20 cal row
10 front Squat
10 z-press
10 cal row
10 front squat
10 z-press

Workout

1 round

• 25 – American KB Swings (70lb kettlebell)
• 25 – burpee box overs.
• 25 – 80lb medicine ball over the shoulder
• 25 – Pull-ups
• 25 – deadlifts at 315lb

30 min AMRAP

•  5 – deadlifts at 275lb
• 13 – pushups
•  9 – box jumps (24″ box)

150 Cal Assault Bike Intervals

• 85 rpm for 30 seconds
• 1:30 min recovery

Go until you hit 150 cal.

Recovery Day

Strength

4 rounds

• 1 heavy deadlift (325lb)
• 2 chest-to-bar or 2 muscle ups
• 3 heavy z-press or handstand hold for 20 seconds

Cardio

25 min AMRAP

• 15m KB overhead lunges ( 2 35lb KB)
• 20 sit-ups holding a KB
• 15m sprint holding KBs in front rack
• 10 Squats with KBs in front rack
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 2 minutes of rest

We set this up as a circuit using 3 rogue boxes at 30″, 24″ and 20″ heights.

Cardio

4 Person workout – Rotate every minute through the exercises until the total is reached.

• 5 miles Assualt Bike
• 10k Air Runner
•   5k Rower
• Rest

Cardio

1 round

• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 – burpees
• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 cal – Assualt Bike

15 min AMRAP

• 500m Row
• 12 deadlifts    (95lb bar)
•   9 hang cleans
•   6 push presses

Sport

• Play some pickup basketball or volleyball.

Strength

Deadlifts

• 2 x 5 @ 135lb
• 1 x 5 @ 50%
• 1 x 5 @ 70%
• 1 x 3 @ 75%
• 1 x 2 @ 85%
• 1 x 2 @ 90%
• 4 x 5 @ 70%

Cardio

15 min AMRAP

• 3 deadlifts, 2 front squat and 1 push press (using 15lb ball)
• 2 chest-to-bar pull-ups or 1 muscle up

Strength

9 rounds

• 1 Curtis P  (increase weight to a heavy 1 rep)

Curtis P = 1 squat clean, 1 lunge left leg, 1 lunge right leg, 1 push press

Complex

Partner work out – switch as needed

• 1.2 mile (2K) Assault Bike
• 4 rounds
  • 12 Curtis Ps (95lb)
  • 24 ring push-ups
• 1.2 mile (2k) Assault Bike

Recovery Day

• Take a full day and spend it with friends and family to celebrate labor day.

Active Recovery Day

• Spend time outdoors walking