Daily Workout

Grab a few friends and enjoy this lung burner for the Saturday run day.

Cardio

Run 400m
20 Burpees
Run 400m
19 Burpees
Run 400m
18 Burpees
Run 400m
17 Burpees
….
Keep going until you get done with a single burpee or until an hour is up.

Baseball with barbells will bring a little fun to your Friday workout while pushing the heart rate up.

Workout

20min AMRAP

5 – Deadlifts @ 225lb
5 – Clean & Jerks @ 115lb
5 – Power Snatches @ 95lb
5 – Front Squats @ 135lb

Set up each station in a corner of a diamond roughly 90ft apart. Complete the repetitions and sprint to the next station.

After a tough week, today, we will work on accessories, and end the session with light cardio.

Workout

Deadlifts

1 x 10 @ 135lb warm-up

Banded Deadlifts

1 x 5 @ 135lb
1 x 5 @ 185lb
1 x 5 @ 225lb
1 x 5 @ 275lb

Shoulders and Arms

Barbell Rows

3 x 5

Dumbbell Shoulder Press

3 x 8 each arm

Dumbbell Upright Shoulder Row

3 x 8  each arm

7 x 7 x 7 Bicep Curls

3 sets each arm (7 from bottom to 90º, 7 from 90º to full contraction, 7 from bottom to full contraction

Pull-Ups

5 x 10

Cardio

20 min at a light pace on a cardio exercise of your choice (Bike, Air-Runner, Rower, etc)

Strength

Overhead Squat

1 x 10 warmup  (air squats or 15lb training bar)
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

Snatch

warm up (light high pulls, empty bar snatches)
1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 90%

Cardio

4 rounds
15 – Thrusters (95lb)
15cal Assault Bike
15cal Air Runner

Warm-up

3 Rounds

5 Kettlebell Swings   (75lb Kb)
5 Kettlebell Squats
5 Kettlebell Thrusters

Strength
Tempo Front Squats
8 x 2 (3 sec down, 2 sec pause, fast up)
15 count hollow-body between rounds

Workout  (Partner)

Rotate as needed

1500m row partner holds a plank
100 wall balls partner holds a flex-arm pull-up
100 floor-presses (115lb) partner farmer carry down and back (53lb kb)

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