Daily Workout

Workout

20min EMOM (every min on the min)

15 cal Assault Bike (on even minutes)
50m run + 5 box-over burpees (on odd minutes)

Strength

Establish 1 rm for power cleans or snatches.

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 5 @ 85%

Accessory
Hip Flexor
3 x 8

Rower
10min easy row

Warm-Up

2 rounds
1min arms and legs
1min arms only
1min legs only

Power Cleans with Front Squat

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

Arms

3 rounds

10 pull-ups
20 push-ups

Workout

10 Rounds

30 – Single Under Jump Ropes
3  – Heavy Hang Cleans
1  – shoulder-to-overhead

Strength

9 rounds

1 x rm(repetition max) squat-clean thruster
1 x rope climb

Workout

30 x Handstand Push-ups (or kneeling dumbbell press)
60 x toes-to-bar or knees-to-waist
90 x wallball 20lb
60 x toes-to-bar or knees-to-waist
30 x Handstand Push-ups (or kneeling dumbbell press)

If you scale to the kneeling dumbbell press use a weight that will tax your shoulders. The idea is to use the kneeling dumbbell press as a strength progression towards a handstand push-up.

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%

Do 5 bar-facing burpees between sets

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%

Do 5 toes-to-bar between sets

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

Do 5 pike-ups between sets

Cardio

3500 meter at a 800 – 850 cal/hr pace
Every 3rd minute row 10 calories with arms only

Either take today as a full recovery day or use it to play a sport.

I will be playing another round of Vintage Base Ball.

Take today off from the gym, and play a sport, or get outside and run a little.

Today, I played Vintage Base Ball.

Workout

40 minutes

1 minute of work
1 minute of rest between exercises

1. Assualt Bike  70rpm pace
2. Rower   1200cal/hr pace
3. Air Runner (7 mph)
4. Over the Box Burpees (12 reps)
5. Wallballs  20lb (20 reps)
6. Jump Ropes (single or double unders)

The objective is to set a target pace that is slightly above your long-distance pace and hold it throughout each of the rounds. You’ll have a minute to recover between each set, so don’t be afraid to push it.

If you have more than six people than add some other exercises like jumping lunges or air squats. Try to keep everyone on the same work and rest cycles.

Front Squats

2 x 5 @  45lb
2 x 5 @  95lb
2 x 3 @ 135lb
1 x 3 @ 165lb
1 x 3 @ 185lb
2 x 3 @ 215lb
2 x 3 @ 225lb

Workout

E3MOM (every 3 minutes on the minute)

21 Sit-ups
15 Slamballs 50lb
9 Slamball Squat Jumps 50lb
7,6,5,4,3,2,1 Deadlift Ladder (Increase Weight)

example: 7 x 225lb, 6 x 255lb, 5 x 275lb, 4 x 295lb, 3 x 315lb, 2 x 345lb, 1 x 365lb

Push Press (or shoulder to overhead)

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

Kettlebell Floor Press

3 x 5  @ 70lb (each arm)

Workout
15 min AMRAP (as many rounds as possible)

5 pull-ups
10 push-ups
15 airsquats

Every 3 minutes due 3 push presses (define your own weight). I used two 53lb kettlebells.