Daily Workout

12 min Warm-up Progressions (5 round warm-up)

• 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
• 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
• 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
• 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

• 7 x Toes-to-bar
• 7 x Deadlifts (225/155)
• 14 x Weighted Lunges (2 x 35/25 kb)
• 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

• 3 x slow knees-to-waist
• 3 x light deadlifts (135 / 95)
• 6 x bodyweight lunges
• 10 x plate step ups

12 min Warm-up

• 5 cal AB Warm-Up Paces
• 3 hang clean. (45/35 -> workout weight)
• 3 front squats.
• 3 presses

20-min AMRAP

• 12/10 cal Assault bike
• 3 Squat Cleans. (135/95)
• 3 Push Press

10 min Recovery

• 4 cal Assault Bike (between a 30 – 50 rpm pace)
• 3 training bar back squat
• 3 training bar strict press

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

Explosive Repeats

12 min Warm-up

• Warm-up Clean and Jerk
• 400m Run
• Assault Bike recovery.

E3MOM for 24 minutes

• 200m Sprint
• 3 explosive ball squat jumps (50/30)
• 1 clean and jerk (around 75%)
• C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walks
  • Training Bar Press
• Max Toes-to-Bar
  • row at recovery pass
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Ski Erg Recovery Pass

3 rounds for Time

• 40 Cal Assault Bike
• 30 Med-Ball Over Shoulder (80/50)
• 50 box step-ups (20″ box)

300 cal Row for Time (partner workout)

• While 1 partner is rowing the other is doing a round of:
  • 50m Overhead ball carry (80lb)
  • 1 round of DT at 95lb
    • 12 Deadlifts
    • 9 hang cleans
    • 6 push press
• Switch

REST DAY

Everybody needs a day of rest. Enjoy it!