Daily Workout

Objectives of Today’s Training

• Active Recovery

Workout -1

• Walk 3 miles

Objectives of Today’s Training

• Strength Focus
• Deadlift Strength
• Press Strength

Workout-1

Strength

Safety-bar Box Squat

• Squat Warm-up
• 5 x 3 Worksets

Press

• Press Warm-up
• 3 x 5 Worksets

Snatch Grip Deadlift

• Deadlift Warm-up Sets
• 5 x 3 Worksets (+ shrug on last rep)

Workout -2

10 min AMRAP

• 5 Pull-ups
• 5 Handstand Pushups / Kick-ups
• 5 KB Swings

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

• Pressing Strength
• Muscle Endurance

Workout-1

Bench Press

• Warm-Up Sets
• 3 x 5 working sets

Workout-2

For Time

• 30 deadlifts (135/85)
• 15 Wallballs (30/20)
• 25 deadlifts (165/115)
• 15 Wallballs
• 20 deadlifts (185/125)
• 15 Wallballs
• 15 deadlifts (225/155)
• 15 Wallballs
• 10 deadlifts (275/185)
• 15 Wallballs
• 5 deadlifts (315/215)
• 15 Wallballs

Objectives of Today’s Training

• Muscle and Cardio Endurance
• Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

• 30 Deadlifts
• 30 cal Assault bike
• 30 Barbell Rows
• 30 cal Assault bike
• 30 Hang Cleans
• 30 cal Assault bike
• 30 Front Squats
• 30 cal Assault bike
• 30 Should-to-overhead
• 30 cal Assault bike
• 30 Back Squats
• 30 Cal Assault Bike
• 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Objectives of Today’s Training

• Sweat Session

Workout-1

For Time (partner up)
50, 40, 30, 20, 10

• Cal on Ski Erg / Rower
• Med-Ball Over the Shoulder (80/50)
• Synco Push-ups

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

• Accessories
• Bench Press

Workout-1

Accumulate

• 50 GHD Sit-ups
• 50 Bar Pull Throughs (kipping practice)

Workout-2

3 sets x 8 reps accessory

• GHD Back Extension
• GHD Hip Extension
• Good Mornings
• Reverse Hyper
• 1-Leg RDL
• Barbell Rows

Workout-3

Work up to a heavy 3 x 5

• Bench Press

Objectives of Today’s Training

• Front rack mobility
• Bar pulling and grip strength
• Squat and Pressing Endurance

Workout-1

15min Alt EMOM

• 8 Front Squats (165/115)
• 5 Strict Pull-ups
• 8 Press (115 / 80)

Workout-2

7 Rounds

• 7 toes-to-bar
• 7 handstand pushups/kick-ups
• 7 Burpees

Objectives of Today’s Training

• Move and Sweat

Workout -1

42 min Alt E2MOM

• Rower
• Ski Erg
• Bike Erg