Daily Workout

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

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.