Free Daily Workouts
The Daily Workouts are designed to get you strong, in shape and ready for beach season!
Before Getting Started
- Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
- Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
- Read Here for what to expect each day of the week.
- Warm-Ups are not included. Need some Warm-up Ideas? Click Here
- Want something more? Train with me on the Horton Barbell App.
- Finally, if you enjoy the workouts, please share them!
September
9/29/23
Get Swole Friday
1A | DB Bench | 2 x 12 |
1B | Inverted Row | 2 x 12 |
2A | Bench Press | 4 x 8 @ 65 – 70% |
2B | Face Pull | 4 x 15 |
3A | Seated DB Shoulder Press | 4 x 8 |
3B | Seated Lateral Raise | 4 x 15 |
4A | Hammer Curl | 3 x 10 |
4B | Sit-up and Press | 3 x 10 |
4C | DB Shrugs | 3 x 10 |
9/28/23
Big Squat Thursday
1 | Back Squat | 5 x 5 @ 70 – 80% |
2A | Walking Lunge | 3 x 20 yards |
2B | Floor Slider Leg Curl | 3 x 8 |
3A | Overhead Squat | 4 x 5 |
3B | Plank | 4 x 45 seconds |
4A | Goblet Squat | 3 x 20 |
4B | DB Shrug | 3 x 20 |
9/27/23
Sprint Ladder
- Sprints of 10, 20, 30, 40, 50, 60, 70, 80, 90 and 100 yards
followed by
- Sprints of 100, 90, 80, 70, 60, 50, 40, 30, 20 and 10 yards
9/26/23
Workday
1A | DB Lunge | 4 x 25 yards |
1B | DB Shrugs | 4 x 25 |
2A | Pistol Squat | 4 x 8e |
2B | Chin-Ups | 4 x 8 |
3A | DB RDL | 3 x 12 |
3B | DB Rear Delt Raise | 3 x 12 |
4A | Situps | 3 x 20 |
4B | Plank | 3 x 30 seconds |
9/25/23
Pull-up or Bust
- 100 Pull-Ups
*Try to complete as quickly as possible.
9/22/23
Get Swole Friday
1A | DB Single Arm Bench | 4 x 8e |
1B | One Arm Row | 4 x 8e |
2A | Overhead Press | 4 x 10 |
2B | Upright Row | 4 x 10 |
3 | Big 30 | x 2 |
4A | DB Curl Drop Set | 2 x 10, 10, 10 |
4B | DB Skull Crusher Drop Set | 2 x 10, 10, 10 |
9/21/23
Big Squat Thursday
1A | KB Swings | 2 x 10 |
1B | Lateral Lunge | 2 x 8e |
2 | Front Squat | 5, 5, 4, 4, 3, 3 @ 70 – 80% |
3A | Pistol Squat | 4 x 5e |
3B | DB Single Leg RDL | 4 x 5e |
4A | Russian Twist | 3 x 20e |
4B | MB Slam | 3 x 20 |
4C | MB Toe Touches | 3 x 20 |
9/20/23
Cross Field Striders
- 50 Yard Sprints @ 75% x 20
When working with athletes, striders are done at the end of a workout, typically a leg day.
They’re meant as a means to ‘open up’ your legs and hips which helps loosen the body back up after an intense lower body day.
For us, start with a dynamic warm-up, sprint 50 yards at 3/4 speed and then rest about 30 seconds in between reps. Finish with a good stretch.
9/19/23
Ice Cream Tuesday
Why “Ice Cream Tuesday”? Because after yesterday’s Deadlift PRs, you’ve earned this one.
1A | Push-ups | 2 x 15 |
1B | Face Pulls | 2 x 15 |
2 | Bench Press | 6 x 3 @ 70 – 80% |
3A | DB Incline | 4 x 8 |
3B | Rear Delt Raise | 4 x 12 |
4A | Lateral Raise | 3 x 8 |
4B | DB Shrugs | 3 x 12 |
4C | Tricep Pushdowns | 3 x 15 |
4D | Abs – Your Choice | 3 x 20 |
9/18/23
Buckle Up
Deadlift – 1 RM
I feel like this should go without saying, but I’ll say it anyway. Make sure to properly warm up and build up.
9/15/23
Get Swole Friday – EMOM* Edition
1A | Dumbbell Bench | 4 x 10 |
1B | Pull-Ups | 4 x 10 |
1C | Crunches | 4 x 20 |
Rest | 3 Minutes | |
2A | Curl and Press | 4 x 12 |
2B | Lateral Raises | 4 x 12 |
2C | Face Pulls | 4 x 12 |
Rest | 3 Minutes | |
3A | Band Curls | 4 x 20 |
3B | Band Pushdowns | 4 x 20 |
3C | Dumbbell Shrug | 4 x 20 |
*EMOM stands for “Every Minute on the Minute”. Basically, start a clock and at the top of every minute you’ll perform the next set on the workout.
9/14/23
Big Squat Thursday
1 | Back Squat | 5 x 5 @ 70 – 80% |
2A | Walking Lunge | 3 x 20 yards |
2B | Floor Slider Leg Curl | 3 x 8 |
3A | Overhead Squat | 4 x 5 |
3B | Plank | 4 x 45 seconds |
4A | Goblet Squat | 3 x 20 |
4B | DB Shrug | 3 x 20 |
9/13/23
5 Rounds to Shred Town
5 Rounds of the following:
- Jump Rope x 50 Taps
- Push-Ups x 25 Reps
- Kettlebell Swing x 20 Reps
- Sit-Ups x 15 Reps
- Box Jumps x 10 Reps
9/12/23
Sculptin’ Shoulders w/ Leonardo da Lifti
1A | Hang Muscle Snatch | 4 x 5 |
1B | Pull-Ups | 4 x 10 |
2A | Bent Over Barbell Rows w/Pause | 4 x 8 |
2B | Standing Shoulder Press | 4 x 8 |
3A | Lateral Raises | 3 x 10 |
3B | Hammer Curls | 3 x 12 |
3C | Face Pulls | 3 x 15 |
3D | Weighted Toe Touches | 3 x 20 |
9/11/23
Never Forget
1 | Back Squat | 135 x 11 |
2 | Bench Press | 135 x 11 |
3 | Back Squat | 185 x 11* |
4 | Bench Press | 185 x 11* |
5 | Back Squat | 225 x 11* |
6 | Bench Press | 225 x 11* |
7 | Back Squat | 275 x 11* |
8 | Bench Press | 275 x 11* |
9 | Back Squat | 315 x 11* |
*Breakup Sets and Scale as Needed.
9/8/23
Get Swole Friday
1A | Incline Bench | 5 x 10 @ 60 – 65% |
1B | Landmine Row | 5 x 8 |
2A | Overhead Press | 4 x 5 |
2B | DB Rear Delt Raise | 4 x 12 |
3A | Plate Raise | 3 x 15 |
3B | DB Lateral Raise | 3 x 15 |
4A | Barbell Curl | 3 x 10 |
4B | Diamond Pushups | 3 x 10 |
9/7/23
Big Squat Thursday
1A | Kettlebell Swing | 2 x 8 |
1B | Goblet Squat | 2 x 8 |
2 | Back Squat | 6, 6, 4, 4, 2, 2 @ 65 – 85% |
3A | Bulgarian Split Squat | 3 x 8e |
3B | RDL | 3 x 8 |
4A | Floor Slider Leg Curl | 3 x 5 |
4B | DB Glute Bridge | 3 x 12 |
4C | Russian Twists | 3 x 20e |
9/6/23
20 Minute Med Ball & Core Circuit
1A | Med Ball Slams | 3 x 10 |
1B | Med Ball Russian Twists | 3 x 10 |
1C | Wall Ball | 3 x 10 |
1D | Med Ball Lunge w/ Rotation | 3 x 10e |
2A | Plank | 3 x 45 sec |
2B | Bicycle Crunches | 3 x 25e |
2C | Mountain Climbers | 3 x 25e |
2D | Hollow Rocks | 3 x 45 sec |
9/5/23
Forge the Upper Fortress
1A | Bench Press | 4 x 8 @ 60 – 70% |
1B | Lateral Raises | 4 x 15 |
2A | DB Flys | 4 x 12 |
2B | Overhead Press | 4 x 8 |
3A | DB Front Raise | 3 x 12 |
3B | Tricep Overhead Extension | 3 x 12 |
4A | Close Grip Bench | 3 x 8 |
4B | DB Pullover | 3 x 10 |
4C | DB Shrugs | 3 x 12 |
9/4/23
Labor of Love
- 185 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
- 225 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
- 275 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
- 315 Deadlift x 10
- Pull-Ups x 10
- 400-meter run
Scale as needed
9/1/23
Get Swole Friday – Pump Up The Volume
1A | DB Bench | 1 x 20 |
1B | Rear Delt Raise | 1 x 20 |
2A | Bench Press | 5 x 20 |
2B | Inverted Row | 5 x 20 |
3A | Plate Raise | 3 x 15 |
3B | DB Lateral Raise | 3 x 15 |
3C | Face Pull | 3 x 15 |
4A | Band Curl | x 50 |
4B | Band Pushdowns | x 50 |
August
8/31/23
Quadrusaurus Flex
1A | Goblet Squat | 2 x 10 |
1B | Kettlebell Swing | 2 x 10 |
2A | Front Squat | 5 x 8 @ 60 – 70% |
2B | Box Jump | 5 x 3 |
3A | Walking Lunges | 3 x 12e |
3B | RDL | 3 x 8 |
4A | Scissor Jumps | 4 x 5e |
4B | Med Ball Seated Twist | 4 x 15e |
8/30/23
100s
- 10 100s (45 sec rest in between)
- 3 Minute Rest
- 10 100s (45 sec rest in between)
8/29/23
Work Day
1A | Kettlebell Swing | 2 x 12 |
1B | Med Ball Slam | 2 x 12 |
2A | Hang Power Snatch | 5 x 3 @ 65 – 75% |
2B | Box Jumps | 5 x 3 |
3A | Bulgarian Split Squat | 4 x 5e |
3B | One Arm Row | 4 x 8e |
4A | Push-Ups | 3 x 20 |
4B | Sit-Ups | 3 x 20 |
4C | Plank | 3 x 45 seconds |
8/28/23
Power of Four
4 Rounds Of:
- Deadlift Bodyweight x 4
- Bench Press Bodyweight x 4
- Pullups x 4
- 400 Meter Run
Scale as Needed
8/25/23
Get Swole Friday: Delt Destruction
1 | Big 30 | 2 x 30 (light) |
2A | Barbell Overhead Press | 4 x 8 |
2B | Barbell Upright Row | 4 x 8 |
3A | DB Side Raise | 3 x 15 |
3B | DB Front Raise | 3 x 15 |
3C | DB Rear Delt Fly | 3 x 15 |
4A | Arnold Press | 3 x 10 |
4B | Face Pull | 3 x 15 |
4C | Overhead Shrug | 3 x 10 |
8/24/23
Tempo Triples
1 | Overhead Squat (light) | 3 x 5 |
2 | Trap Bar Deadlift | 4 x 3 @ 70 |
3 | Back Squat* | 3 @ 60, 3 @ 70, 2 x 3 @ 75 |
Back Squat* | 6 x 3 @ 80 | |
4A | DB RDL | 3 x 8 |
4B | DB Shrugs | 3 x 10 |
4C | Bulgarian Split Squat | 3 x 5e |
*1 Minute Rest Between Each Set
This rep scheme is VERY challenging. You could dial all sets back to 75% and still get a great workout.
8/23/23
13 to 1
13 Reps of each of the following… then 12 reps… continuing down to 1 rep of each.
- Pull-Ups
- Kettlebell Swings
- Bodyweight Squats
- Sit-Ups
8/22/23
Bench Ladder
1A | Bench Press | 3 x 1, 2, 3 @ 75% |
1B | Pull-Ups | 3 x 8 |
2A | Bench Press | 3 x 4, 5, 5 @ 75% |
2B | One Arm Row | 3 x 8e |
3A | Bench Press | 3 x 4, 3, 2 @ 75% |
3B | Face Pull | 3 x 15 |
4A | Bench Press | 1 x 1 @ 75% |
4B | DB Shrugs | 1 x 30 |
8/21/23
Challenge Monday
AMRAP in 20 Minutes of:
- Deadlift 185 x 5
- Walking Lunges x 20 yards
- 100-yard sprint
*Modify Deadlift weight as necessary. Make sure form is first priority!!!
8/18/23
Get Swole Friday – Furious Fives Edition
1A | Bench Press* | 5 x 5 @ 70 – 75% |
1B | One Arm Row | 5 x 5 |
2A | Overhead Press | 5 x 5 |
2B | Pull-Ups | 5 x 5 |
3A | Barbell Curls | 5 x 5 |
3B | Skull Crushers | 5 x 5 |
4A | Wrist Curls | 5 x 25 |
4B | Crunches | 5 x 25 |
4C | DB Shrugs | 5 x 25 |
*Warm-Up Sets as Needed
8/17/23
Power Up Thursday
1A | Med Ball Cannonballs | 3 x 8 |
1B | Med Ball Slams | 3 x 8 |
2A | Kettlebell Swings | 3 x 12 |
2B | Box Jumps | 3 x 5 |
3 | Power Clean* | 5 x 3 @ 70 – 80% |
4 | Speed Squat | 6 x 3 @ 65 – 75% |
5A | Scissor Jumps | 4 x 5e |
5B | Sit-up and Throw | 4 x 10 |
*Include Warm-up Sets as Needed
8/16/23
10s and 20s
Short Burst, High Intensity “Cardio”
- 10 x 10-yard Sprints (10 seconds rest between reps)
- 10 x 20-yard Sprints (20 seconds rest between reps)
3 Minute Rest
- 10 x 10-yard Sprints (10 seconds rest between reps)
- 10 x 20-yard Sprints (20 seconds rest between reps)
8/15/23
Tuesday Triples
1 | Deadlifts | 5 x 6, 3, 3, 3, 3 @ 70 – 80% |
2 | Front Squat | 5 x 5, 3, 3, 3, 3 @ 70 – 80% |
3A | Barbell RDL | 3 x 8 |
3B | EZ Bar Curls | 3 x 10 |
3C | Lateral Raise | 3 x 12 |
4A | Skull Crushers | 3 x 10 |
4B | Face Pulls | 3 x 12 |
4C | DB Hammer Curl | 3 x 10 |
8/14/23
Pump and Run
The Challenge is to do 100 Reps of Bench Press.
Use 55% of your max and perform a set of Bench Press.
After each set of Bench, run 400m.
Continue until you’ve completed 100 Reps.
8/11/23
Get Swole Friday – Beach Edition
1A | Push-Up w/ Rotation | 2 x 6e |
1B | Crunches | 2 x 25 |
2A | DB Floor Press | 4 x 12 |
2B | One Arm Row | 4 x 8e |
3A | DB Z Press | 3 x 8 |
3B | DB Lateral Raise | 3 x 12 |
4A | DB Curl | 4 x 15 |
4B | Tricep Dips (Use a Cooler or Bench) | 4 x 15 |
8/10/23
Sandy Supersets
1 | Beach Jog | 15 minutes |
2A | DB Goblet Squats | 3 x 15 |
2B | DB Russian Twists | 3 x 10e |
3A | DB Lunges | 3 x 12e |
3B | Plank to Push-up | 3 x 10 |
4A | Single Leg Deadlift | 3 x 8e |
4B | Mountain Climbers | 3 x 15e |
4C | Glute Bridge | 3 x 15 |
4D | V-Up | 3 x 12 |
8/9/23
Active Recovery
Take tomorrow as an active recovery day. Here is one of my favorite yoga videos on Youtube that is great for working on the lower body and hips.
8/8/23
Suns Out Guns Out
1A | DB Shoulder Press | 4 x 8 |
1B | DB Upright Row | 4 x 8 |
2A | DB Floor Press | 3 x 12 |
2B | Situps | 3 x 20 |
3A | DB Lateral Raise | 3 x 12 |
3B | DB Rear Delt | 3 x 12 |
4A | Hammer Curl | 4 x 8 |
4B | DB Skull Crusher | 4 x 8 |
8/7/23
Dumbbells and Sand Day 1
Brought my PowerBlocks to the beach! Nothing heavy this week, just a great pump to get the day started every day!
1A | Goblet Squat | 3 x 12 |
1B | DB RDL | 3 x 8 |
2A | Single Arm DB Snatch | 3 x 8e |
2B | Crunches | 3 x 25 |
3A | DB Walking Lunge | 3 x 10e |
3B | Lateral Bridges | 3 x 12e |
4A | Single Arm Farmer’s Walk | 3 x 25 yd |
4B | Single Arm Shrug | 3 x 20e |
8/4/23
Get Swole Friday
1A | Renegade Rows w/Pushups | 2 x 8e |
1B | Medicine Ball Slams | 2 x 10 |
2A | DB Incline | 4 x 8 |
2B | Barbell Bent Over Rows | 4 x 8 |
3A | Cable Crossover Flys | 3 x 12 |
3B | Band Face Pulls | 3 x 12 |
4A | Hammer Curls | 4 x 10 |
4B | Tricep Pushdowns | 4 x 10 |
4C | Weighted Crunches | 4 x 25 |
8/3/23
Lord of the Lifts: Return of the Squat
1A | Pistol Squat | 3 x 5e |
1B | Kettlebell Swings | 3 x 12 |
2 | Front Squat | 4 x 6 @ 65 – 75% |
3A | Lateral Lunges | 3 x 10e |
3B | Single Leg RDL | 3 x 8e |
4A | Goblet Squats | 3 x 15 |
4B | Calf Raises | 3 x 20 |
4C | Farmer’s Walk | 3 x 50 yards |
8/2/23
110s
- 110 Yard Sprints x 20 (45 seconds rest between each rep)
This was the standard conditioning test that I used with football players before Catapult completely changed how I approached summer conditioning.
If you want to really challenge yourself – here were the times to make by position:
- Skill (WR, CB, RB) 15 seconds
- Combo (QB, TE, LB) 17 seconds
- Big (OL, DL) 19 seconds
8/1/23
Quads of Fury
1 | Back Squat | 4 x 6 @ 65 – 75% |
2A | Deadlift | 4 x 8 @ 65 – 70% |
2B | Box Jump | 4 x 5 |
3A | Bulgarian Split Squat | 4 x 8e |
3B | RDL | 3 x 8 |
5A | Glute Bridge | 3 x 15 |
5B | Floor Slider Leg Curl | 3 x 8 |
5C | Calf Raise | 3 x 20 |
7/31/23
Choose Your Own Adventure – Bodyweight Edition
500 Totals Reps. Choose from the following:
- Pull-Ups
- Push-Ups
- Bodyweight Squat
- Sit-Up
Exercises can be done in any order, in any amount.
7/28/23
Get Swole Friday – Old School Edition
1A | Bench Press* | 4 x 8 @ 60 – 70% |
1B | BB Bent Over Row | 4 x 8 |
2A | DB Incline Bench | 3 x 10 |
2B | Pull-Ups | 3 x 10 |
3A | Overhead Press | 3 x 8 |
3B | Lateral Raises | 3 x 10 |
4A | Dips | 3 x 12 |
4B | EZ Bar Curls | 3 x 10 |
*Warm-up/Build-up Sets as Needed
7/27/23
Big Squat Thursday
1A | DB Lateral Lunges | 2 x 8e |
1B | DB RDL | 2 x 8 |
2 | Hang Power Clean* | 5 x 3 @ 65 – 75% |
3 | Back Squat* | 5 x 5 @ 70 – 75% |
4A | DB Step-Up | 4 x 5e |
4B | RDL | 4 x 6 |
5A | Weighted Toe Touches | 3 x 20 |
5B | Side Plank | 3 x 20e seconds |
*Warm-up/Build-up Sets as Needed
7/26/23
Medicine Ball Circuit
3 Rounds of the following:
- Med Ball Cannonballs x 10
- Wall Balls x 10
- Med Ball Slams x 10
- Reverse Lunge and Twist w/Ball x 5e
- Med Ball Side Throw x 5e
- Med Ball Side Slam x 5e
- Seated Med Ball Twists x 10e
7/25/23
Tuesday’s are Arms and Back
1A | One Arm Rows | 4 x 8e |
1B | DB Shrugs | 4 x 12 |
2A | DB Upright Rows | 4 x 8 |
2B | Band Tears | 4 x 12 |
3A | Seated Single Front Raise | 3 x 10e |
3B | Seated Concentration Curl | 3 x 10e |
4A | Seated Overhead Triceps Ext. | 3 x 8 |
4B | Seated Hammer Curls | 3 x 12 |
7/24/23
Deadlift EMOM Challenge
- Deadlift 85% Every Minute on the Minute for 20 Minutes
*Warm-up/Build-up Sets as Needed & Modify as Needed
7/21/23
Get Swole Friday
1 | Big 30 | x 2 |
2A | Bench Press* | 8 x 2 @ 70 – 85% |
2B^ | DB One Arm Row | 4 x 6e |
2B^ | DB Rear Delt Raise | 4 x 8 |
3A | Standing Shoulder Press | 3 x 8 |
3B | DB Lateral Raise | 3 x 8 |
4A | 21s | 2 x 21 |
4B | Dips | 2 x 21 |
4C | Situps | 2 x 21 |
*Warm-up/Build-up Sets as Needed
^One Arm Rows after sets 1-4, Rear Delts after sets 5-8
7/20/23
Work Day
1 | Snatch Complex | 2 x 5, 5, 5 |
2A | DB SA Snatch | 4 x 5e |
2B | Med Ball Slam | 4 x 8 |
3 | Front Squat | 6 x 3 @ 70 – 80% |
4A | Pistol Squat | 3 x 5e |
4B | DB RDL | 3 x 8 |
5A | DB SA Shrug | 3 x 12 |
5B | Plank | 3 x 45 seconds |
7/19/23
10s and 20s
- 10 Yard Sprints x 10
- Rest 2 Minutes
- 20 Yard Sprints x 10
- Rest 3 Minutes
- 10 Yard Sprints x 10
- Rest 2 Minutes
- 20 Yard Sprints x 10
Keep rest to a minimum (10 to 15 seconds) between each rep.
7/18/23
Just Work
1A | Kettlebell Swings | 2 x 8 |
1B | DB RDLs (light) | 2 x 8 |
2 | Hang Clean* | 5 x 3 @ 70 – 75% |
3 | Tempo Back Squat** | 5 x 5 @ 60 – 70% |
4A | Hypers | 3 x 12 |
4B | DB Lateral Lunge | 3 x 5e |
5A | DB Shrugs | 3 x 12 |
5B | SA Farmer’s Walk | 3 x 25yds each |
*Warm-up/Build-up sets as needed
**4 second eccentric with 1 second pause
7/17/23
Challenge Monday
100 Total Reps of:
- Deadlift (Use 1/2 BW)
- Pull-Ups
Between each round = 400m Run
7/14/23
Get Swole Friday
1A | DB Bench | 5 x 10 |
1B | One Arm Row | 5 x 10 |
2A | DB Incline | 5 x 10 |
2B | Upright Row | 5 x 10 |
3A | DB Shoulder Press | 5 x 10 |
3B | Rear Delt Raise | 5 x 10 |
7/13/23
“Dead Man Walking”
- Single Arm Dumbbell Snatch 3 x 5e
- Deadlift 10 @ 60, 8 @ 66, 6 @ 72, 5 @ 77, 4 @ 79, 3 @ 81, 2 @ 84
- Walking Lunges 5 x 20 yards
- Farmer’s Walk 5 x 40 yards ss w/
- Dumbbell Shrugs 5 x 12
- Dead Bugs 4 x 10 ss w/
- Toe Touches 4 x 25
7/12/23
Body Maintenance
1 | Foam Roll (Quads, Groin, Glutes) | x 20 seconds each |
2A | Banded SL Pallof Press | 2 x 10e |
2B | Banded SL RDL | 2 x 10e |
2C | Banded Reverse Lunge | 2 x 5e |
3A | SL Glute Bridge | 2 x 10e |
3B | Lateral Bridges | 2 x 10e |
4A | Handcuffs | 2 x 10 |
4B | Banded 90 Ext. Rotation | 2 x 10e |
4C | Quadruped Rock Backs | 2 x 10 |
7/11/23
Power 5.1
1A | Kettlebell Swings | 3 x 8 |
1B | Med Ball Slams | 3 x 8 |
2A | Hang Power Snatch* | 5 x 3 @ 65 – 75% |
2B | Box Jump | 5 x 3 |
3 | Speed Squat* | 5 x 4 @ 65 – 70% |
4A | Single Arm DB Shoulder Press | 3 x 8 |
4B | Face Pulls | 3 x 12 |
5 | Band Pushdowns | x 50 |
*Warm-Up/Build-Up Sets as Needed
7/10/23
Triple Threat
Record 150 total reps using the following options:
- 225 Deadlift
- 185 Bench Press
- Pull-Ups
*Modify as needed. Make sure proper technique remains the top priority.
7/7/23
Get Swole Friday
1 | Big 30 (light) | x 2 |
2A | Incline Bench | 5 x 5 @ 70 – 75% |
2B | Landmine Row | 5 x 8 |
3A | DB Z Press | 4 x 10 |
3B | Pull-Ups | 4 x 8 |
4A | Barbell Shrug | 4 x 12 |
4B | DB Rear Delt Raise | 4 x 12 |
5 | Band Curl | x 100 |
7/6/23
Big Squat Thursday
1 | Snatch Complex | 2 x 5, 5, 5 |
2A | Goblet Squat | 2 x 8 |
2B | Kettlebell Swing | 2 x 8 |
3 | Front Squat* | 6 x 4 @ 70 – 80% |
4A | Pistol Squat | 4 x 5e |
4B | DB RDL | 4 x 8 |
5A | Med Ball Slam | 3 x 10 |
5B | Med Ball Russian Twist | 3 x 10 |
*Warm-up/Build-up sets as needed
7/5/23
30 for 30
- 30 Yard Sprints x 30 (with 30 seconds rest in between)
7/4/23
Land of the Free, Home of the Gains
1 | Snatch Complex | 2 x 5, 5, 5 |
2 | Deadlift* | 7 x 4 @ 76% |
3 | Bench Press* | 7 x 4 @ 76% |
4A | Barbell Curl | 4 x 7 |
4B | Floor Press | 4 x 7 |
4C | Hammer Curl | 4 x 7 |
4D | Dips | 4 x 7 |
*Warm-up/Build-up sets as needed
7/3/23
Just Pull-Ups
100 Pull-Ups For Time
Modify as needed