Workouts
Viewing entries in
Daily Workouts
3x
3/3 Cleans (practice facing wall)
5/5 BU Press
10/10 Bent Over Rows
1-2-3-4-5-1-2-3-4-5 Cleans
1-2-3-4-5-1-2-3-4-5 HSPU
1-2-3-4-5-1-2-3-4-5 Pullups
10s/10s- 20s/20s- 30s/30s- 45s/45s Single Arm Farmer Carry
Double KB Complex
2x
15 swings
15 snatches
15 DFSQ
15 MP
15 Pushups
Roll and stretch
10 min Rolling
3x
SL March
Inchworm
Lunges + Ham Stretch
Bear Crawl
For 20 mins
1 min each, recover to blue between transitions
Jumprope
Plank
H2H Swings
TGU, alternating sides
More rolling, stretch on wall
3x
1/1 Arm Bar
10/10 Bird Dog
10 Good Mornings
20 Walking Lunges
1-2-3-4-5-1-2-3-4-5 Single Leg DL
1-2-3-4-5-1-2-3-4-5 Step Ups, per leg
1-2-3-1-2-3 Bottoms Up TGU
2x
800m Run
30 sit-ups
400m Run
30 sec flutter kicks
30 sec Wall Sit
Roll and stretch on wall
PVC Mobility
3x
1/1 TGU
5/5 Halos
5 Pushup to Downdog
Bear Crawl length and back
1-2-3-4-5-1-2-3-4-5 Push Press
1-2-3-4-5-1-2-3-4-5 Ring Dips
1-2-3-4-5-1-2-3-4-5 Bent Over Rows
10s/10s- 20s/20s- 30s/30s- 45s/45s Single Arm Overhead Carry
100 snatches
Use the same size weight you’d use for the snatch test (10 snatches per arm EMOM x 5). Rest as little as possible, but as much as needed.
Roll upper body against wall
10 mins rolling
3x
SL March
Inv Toe Touch
Bear Crawl
Walking Lunges
High Knees
Butt Kicks
100m Run
For 30 mins
400m run*
1/1 Arm Bar
5/5 Halos
1 min jumprope
10 Good Mornings
5 Prying GSQ
*If there are tornadoes blowing by outside, sub rowing, bear crawls, swings and/or ball slams for the runs.
More rolling, and stretch
3x
Inv Toe Touch
Walking Lunge + Hamstring Stretch
10 Ball Slams
100m run
1-2-3-4-1-2-3-4-5 RDL
1-2-3-4-1-2-3-4-5 Split squats, per leg
1-2-3-4-1-2-3-4-5 TTB
For 20 mins
2x 50m sprint/ walk back
400m Run
Rest to blue
Stretch on wall, box breathing
3x
1/1 arm bar
5 good mornings
5 pushup to down dog
Then,
10 Deadstop swings
1-2-3-4-1-2-3-4-5 Broad Jumps
1-2-3-4-1-2-3-4-5 HSPU
1-2-3-4-1-2-3-4-5 Pullups
10s- 20s- 30s- 45s farmer carry
Single KB Complex
5x per side
5 Swings
5 Cleans
5 Snatches
5 Squats
5 Push Press
5 Rev. Lunges
Repeat other side
Roll, stretch and box breathing
3x
10 Pullovers
10 Good Mornings
5 Prying GSQ
Bear crawl (length only, with yoga block)
1-2-3-4-1-2-3-4-5 SCDL
1-2-3-4-1-2-3-4-5 DFSQ
1-2-3-4-1-2-3-4-5 Windshield wipers
Double KB Complex
2x
15 Swings
15 Snatches
15 DFSQ
15 MP
15 Pushups
Rest as needed between sets
Stretch with bands, box breathing
3x
5/5 Halos
5/5 Kneeling Windmills
2/2 TGU
1-2-3-4-1-2-3-4-5 Snatches, per arm
1-2-3-4-1-2-3-4-5 Pushups (amplify in rings and/or elevate feet)
1-2-3-4-1-2-3-4-5 One Arm Ring Rows, per arm
10s- 20s- 30s- 45s Double Bottoms Up Carry
4x
30 sec per station, 30 sec transition
Swings
Wall Balls
DU
Burpees
Mountain Climbers
Stretching on wall, box breathing
3x
10/10 bird dog
10/ 10 dead bugs
10/10 single leg DL
20 walking lunges (no weight)
1-2-3-4-1-2-3-4-5 one arm wings, per arm
1-2-3-4-1-2-3-4-5 pistols, per leg
1-2-3-4-1-2-3-4-5 TTB
5x, Double KB
1 clean
3 MP
2 DFSQ
10 swings
Roll, stretch and box breathing
