Daily Workout

10-minute Set-up/Warm-Up

8 Minute AMRAP (U go, I go)

• 1 x KB Clean and Jerk (53s/35s)
• 3 x Burpees
• 6 x Toes-to-Bar

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 x KB Farmers Carry Down and Back
• 3 x KB Thrusters
• 6 x KB Lunges

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 shuttle run Down and Back
• 3 KB Front Squats (53s/35s)
• 6 KB Push-ups

10-minute Set-up/Warm-Up

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

Sport

5-minute Set-up/Warm-Up

Deadlift – (15 to 20 min)

• 2 x 5 (135/95)
• 1 x 5. (185/125)
• 1 x 3. (225/155)
• 1 x 2 (275/190)
• 1 x 5 (315/220)

The weights are for reference only. Make adjustments based on your needs.

The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous.

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

15-minute Warm-Up

For Time

• 100 cal C2 Bike
• 30 Cleans (135/95)
• 70 cal Row
• 30 Cleans (135/95)

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

15-minute Warm-Up

For Time

• 500m Row
• 30 Shoulder-to-Overhead (115/80)
• 500m Row
• 20 Shoulder-to-Overhead (135/95)
• 500m Row
• 10 Shoulder-to-Overhead (165/115)

10-minute Warm-Up

10 Round For Time

• 200m Run
• 20 Hand Release Push-ups
• 10,9,8…1 Back squats at 50% 1 Rep Max

Sport

A game that must not be named

and complete at some point. Break up as desired.

• 50 pull-up
• 100 push-ups
• 150 Air Squats

10-minute Warm-up/Set-up

For Time

• 5 Rounds
  • 30 Wall Balls
  • 1 min of rest after each round
• 2000m Row

1 minute of rest is required after the 5th round of wall balls and before rowing

Maximize the first set of wall balls in each round to build wall ball capacity.

Strength Day

5 rounds

• 12 x Seated Rows
• 12 x Reverse Hyper

5 rounds

• 10 x Lat Pull Downs
• 10 x Seated Good Mornings

Dave’s Arm Pump