Daily Workouts – August 2023

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
  • Finally, if you enjoy the workouts, please share them!
Remind Me Of Tomorrow’s Workout

August

8/31/23

Quadrusaurus Flex

1AGoblet Squat2 x 10
1BKettlebell Swing2 x 10
2AFront Squat5 x 8 @ 60 – 70%
2BBox Jump5 x 3
3AWalking Lunges3 x 12e
3BRDL3 x 8
4AScissor Jumps4 x 5e
4BMed Ball Seated Twist4 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

1AKettlebell Swing2 x 12
1BMed Ball Slam2 x 12
2AHang Power Snatch5 x 3 @ 65 – 75%
2BBox Jumps5 x 3
3ABulgarian Split Squat4 x 5e
3BOne Arm Row4 x 8e
4APush-Ups3 x 20
4BSit-Ups3 x 20
4CPlank3 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

1Big 302 x 30 (light)
2ABarbell Overhead Press4 x 8
2BBarbell Upright Row4 x 8
3ADB Side Raise3 x 15
3BDB Front Raise3 x 15
3CDB Rear Delt Fly3 x 15
4AArnold Press3 x 10
4BFace Pull3 x 15
4COverhead Shrug3 x 10

8/24/23

Tempo Triples

1Overhead Squat (light)3 x 5
2Trap Bar Deadlift4 x 3 @ 70
3Back Squat*3 @ 60, 3 @ 70, 2 x 3 @ 75
Back Squat*6 x 3 @ 80
4ADB RDL3 x 8
4BDB Shrugs3 x 10
4CBulgarian Split Squat3 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

1ABench Press3 x 1, 2, 3 @ 75%
1BPull-Ups3 x 8
2ABench Press3 x 4, 5, 5 @ 75%
2BOne Arm Row3 x 8e
3ABench Press3 x 4, 3, 2 @ 75%
3BFace Pull3 x 15
4ABench Press1 x 1 @ 75%
4BDB Shrugs1 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

1ABench Press*5 x 5 @ 70 – 75%
1BOne Arm Row5 x 5
2AOverhead Press5 x 5
2BPull-Ups5 x 5
3ABarbell Curls5 x 5
3BSkull Crushers5 x 5
4AWrist Curls5 x 25
4BCrunches5 x 25
4CDB Shrugs5 x 25

*Warm-Up Sets as Needed

8/17/23

Power Up Thursday

1AMed Ball Cannonballs3 x 8
1BMed Ball Slams3 x 8
2AKettlebell Swings3 x 12
2BBox Jumps3 x 5
3Power Clean*5 x 3 @ 70 – 80%
4Speed Squat6 x 3 @ 65 – 75%
5AScissor Jumps4 x 5e
5BSit-up and Throw4 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

1Deadlifts5 x 6, 3, 3, 3, 3 @ 70 – 80%
2Front Squat5 x 5, 3, 3, 3, 3 @ 70 – 80%
3ABarbell RDL3 x 8
3BEZ Bar Curls3 x 10
3CLateral Raise3 x 12
4ASkull Crushers3 x 10
4BFace Pulls3 x 12
4CDB Hammer Curl3 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

1APush-Up w/ Rotation2 x 6e
1BCrunches2 x 25
2ADB Floor Press4 x 12
2BOne Arm Row4 x 8e
3ADB Z Press3 x 8
3BDB Lateral Raise3 x 12
4ADB Curl4 x 15
4BTricep Dips (Use a Cooler or Bench)4 x 15

8/10/23

Sandy Supersets

1Beach Jog15 minutes
2ADB Goblet Squats3 x 15
2BDB Russian Twists3 x 10e
3ADB Lunges3 x 12e
3BPlank to Push-up3 x 10
4ASingle Leg Deadlift3 x 8e
4BMountain Climbers3 x 15e
4CGlute Bridge3 x 15
4DV-Up3 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

1ADB Shoulder Press4 x 8
1BDB Upright Row4 x 8
2ADB Floor Press3 x 12
2BSitups3 x 20
3ADB Lateral Raise3 x 12
3BDB Rear Delt3 x 12
4AHammer Curl4 x 8
4BDB Skull Crusher4 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!

1AGoblet Squat3 x 12
1BDB RDL3 x 8
2ASingle Arm DB Snatch3 x 8e
2BCrunches3 x 25
3ADB Walking Lunge3 x 10e
3BLateral Bridges3 x 12e
4ASingle Arm Farmer’s Walk3 x 25 yd
4BSingle Arm Shrug3 x 20e

8/4/23

Get Swole Friday

1ARenegade Rows w/Pushups2 x 8e
1BMedicine Ball Slams2 x 10
2ADB Incline4 x 8
2BBarbell Bent Over Rows4 x 8
3ACable Crossover Flys3 x 12
3BBand Face Pulls3 x 12
4AHammer Curls4 x 10
4BTricep Pushdowns4 x 10
4CWeighted Crunches4 x 25

8/3/23

Lord of the Lifts: Return of the Squat

1APistol Squat3 x 5e
1BKettlebell Swings3 x 12
2Front Squat4 x 6 @ 65 – 75%
3ALateral Lunges3 x 10e
3BSingle Leg RDL3 x 8e
4AGoblet Squats3 x 15
4BCalf Raises3 x 20
4CFarmer’s Walk3 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

1Back Squat4 x 6 @ 65 – 75%
2ADeadlift4 x 8 @ 65 – 70%
2BBox Jump4 x 5
3ABulgarian Split Squat4 x 8e
3BRDL3 x 8
5AGlute Bridge3 x 15
5BFloor Slider Leg Curl3 x 8
5CCalf Raise3 x 20

Daily Workout Archives

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