Daily Workout

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

Workout

30 min EMOM

• Run 400m
• 25 Air Squats
• Max Push-Ups

10 Rounds

• Hill Sprints
• 2 min rest

Workout

8 min EMOM

• 12 Wall Balls (20lb)

2o min EMOM

• 10 cal rower
•   8 cal Assault Runner
• 10 cal Assault Bike

Rotate each minute

6 rounds

• 200 m sprints on the rower
• 2 min rest

Active Recovery

Shoulder Stability and Mobility

Pec Fly Stretch 

1 x 8 (5lb dumbbell)

Banded Face Pulls

1 x 20 (15lb band)

Banded Angels

1 x 10 (15lb band)

1-arm KB shoulder press

2 x 8 – each arm w/ 25lb kb

KB Front Rack Carry

1 x 100m (25lb kb in front-rack in each arm)

Single Arm KB Waiter Walk

1 x 50m each arm (25lb kb)

Elevated Over Head Squat

3 x 10 (empty, 15lb training bar, 25lb plate or dumbbell)

Play a Sport

• Pick up game of basketball or
• Volleyball
• Racquetball
• tennis
• etc

Workout

Fitness Poker (minimum 20 mins)

• Hearts = Front Squats at 135lbs
• Diamonds = Ring Dips
• Spades = Push Press at 135lb
• Clubs = Pendlay Rows at 135lb
• Joker = 50 weighted sit-ups at 25lbs

The card value equals the number of reps. Face cards are equal to 10 reps while Aces equal 11 reps.

Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs.

Warm Up

10 Rounds

1 Slam-ball + 2 ball thruster (20lb wallball)

Strength

8 Rounds

2 Squat Cleans + 1 Jerk

(start light and increase to a near max weight on the last set)

Workout

6 min on and 2 min rest between sets

Set 1

• 6 slam-balls  50lbs
• 6 box step holding the ball (3 each leg)

Set 2

• 2 Ball Cleans and 1 ball push press (80lb)
• 10 second handstand hold

Set 3

• max distance row