Daily Workout

Deadlifts

1 x 10 @ 135lb banded
2 x 5  @   50% banded
1 x  5  @   75%
1 x  3  @  80%
1 x  3  @  85%
1 x  2  @  90%
1 x 5   @  95%  (attempt a 5 rep PR)

Row
Row these at a slightly stronger pace than your 5000m.

3 x 1600m
w/ 3min rest between intervals

 

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

10 minutes work to a single heavy clean

Team up with 1 or 2 other people. Rotate through until you reach a combined 100 cal on the assault bike.

20  wallball  20lb
20  Russian KB Swings 70lb
20 cal  Assault Bike

This routine combines strength training with a little cardio.

5 rounds 

3 x heavy slamball lifts to the top of 60″ box stack.   150lb ball
3 x Goblet Squat with a 120lb dumbbell

3 rounds for time

20 cal row or assault bike
20 over the box burpees
20 toes to bar

Today, we will be strength training our legs and posterior chain.Deadlifts

• 1 x 10 30% (or no more than 135lb)
• 1 x 10 50% (or no more than 225lb)
• 1 x  5  60%
• 1 x  3  70%
• 1 x  3  80%
• 1 x  3  85%
• 1 x  3  93%
• 1 x  3   95%

Back Squats (High or Low Bar)

• 1 x 10 x (weight of bar)
• 1 x 5 x 30% (or no more than 95lb)
• 1 x 5 x 40% (or no more than 135lb)
• 1 x 3 x 55% (or no more than 185lb)
• 1 x 3 x 65%
• 1 x 3 x 75%
• 1 x 3 x 85%
• 5 x 3 x Max – 10lb

Lunges (reps per leg)

• 1 x 3 x body weight
• 1 x 3 x 65%
• 1 x 3 x 75%
• 1 x 3 x 85%
• 5 x 3 x Max -10lb

 Can use dumbbells, kettlebells or barbells in hanging, overhead or front rack positions.