Daily Workout

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs

Active Recovery

Take a walk or a run in your community to support a cause.

Today, we supported End Alzheimer’s®, a disease that has impacted our family along with many of our friend’s families by partaking in a community walk in the rain.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
1 x   3 @ 80%
1 x   2 @ 85%
1 x   2 @ 90%
1 x   1  @ 95%

Workout

18min AMRAP

18cal Assault Bike
15 Wall Balls (20lb)
12 Dumbbell Snatches (6 each arm @ 50lb)
9 Toes-To-Bar

Active Recovery

Do some light accessory work, or play a pickup game of basketball or another sport like volleyball.

Strength

Clean and Jerks

1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 80%

Workout

16 Min EMOM

10 Thrusters at 75lb

If you cannot hold thrusters for every round alternate with push presses, push-ups, or some other exercise of your choosing.

Strength

5 rounds

5 Heavy Floor Presses
10 Count Hollow Body Rock

Workout

7 rounds

(Partner: 30 seconds on 30 Seconds off)

50 mountain climbers on the ball
12 ball clean and jerks
12 ball overhead lunges
12 sit-ups with the ball

Use 50lb ball.

After a few days of rest and a shorter training period, I skipped the cardio and focused on legs with deadlifts, squats, and lunges.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
5 x   4 @ 80%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 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   @ 135lb front rack

Recovery Day

We took two days off to heal from the last few weeks of pushing it hard.

Recovery

Take a rest day.

Workout

7 Rounds

10cal Assault Bike
10cal Air Runner
10 thrusters