Daily Workouts – June 2023
Our Daily Workouts are designed to get you strong 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!
June
6/30/23
Get Swole Friday
| 1A | Scap Pushups | 3 x 10 |
| 1B | Pushups | 3 x 10 |
| 2 | Bench Press | 6, 6, 5, 5, 4 @ 70 – 80% |
| 3A | Alt. DB Incline | 4 x 5e |
| 3B | Weighted Pull-Ups | 4 x 5 |
| 4A | Shoulder Press | 3 x 8 |
| 4B | Upright Row | 3 x 8 |
| 5A | Band Pushups | 3 x 20 |
| 5B | Band Curls | 3 x 20 |
6/29/23
Pause It
| 1A | Kettlebell Swings | 3 x 8 |
| 1B | Box Jumps | 3 x 5 |
| 2 | Back Squat w/pause* | 6 x 3 @ 70 – 80% |
| 3A | Barbell Reverse Lunge | 4 x 5e |
| 3B | Floor Slider Leg Curl | 4 x 5 |
| 4A | Side Plank | 3 x 20 seconds each |
| 4B | Lateral Bridges | 3 x 10e |
| 4C | Toe Touches | 3 x 25 |
*2 Second Pause on the First Rep. Regular Tempo Reps 2 and 3.
6/28/23
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
6/27/23
Triple Threat
| 1A | DB Bench | 3 x 8 |
| 1B | DB Lateral Raise | 3 x 12 |
| 1C | Sit-Ups | 3 x 15 |
| 2A | DB Incline Fly | 3 x 8 |
| 2B | DB Shoulder Press | 3 x 12 |
| 2C | Med Ball Russian Twist | 3 x 15e |
| 3A | Dips | 3 x 8 |
| 3B | Diamond Pushups | 3 x 12 |
| 3C | Bench Dips | 3 x 15 |
6/26/23
Dead Sprints
5 Rounds of:
- 10 Deadlifts (weight equal to bodyweight)
- 400m Sprint
6/23/23
Get Swole Friday
| 1 | Big 30 | x 2 |
| 2 | Bench Press | 10, 8, 6, 4, 2 @ 60 – 80% |
| 3A | Alternating DB Incline | 4 x 8 |
| 3B | Weighted Pull-Ups | 4 x 6 |
| 4A | Plate Raises | 3 x 12 |
| 4B | DB Lateral Raises | 3 x 12 |
| 4C | Face Pulls | 3 x 12 |
| 5 | Barbell Curl Drop Set | 2 x 30 |
6/22/23
Big Squat Thursday (Cluster Edition)
| 1A | Kettlebell Swing | 3 x 8 |
| 1B | RDL (light) | 3 x 8 |
| 2A | Deadlift | 5 x 4 @ 70 – 75% |
| 2B | Med Ball Slam | 5 x 10 |
| 3 | Back Squat* | 10 x 3 @ 75 – 80% |
| 4A | Plank | 3 x 30 seconds |
| 4B | Crunches | 3 x 25 |
*Approx. 30 seconds rest between sets
6/16/23
Get Swole Friday
| 1A | Overhead Press | 4 x 8 |
| 1B | One Arm Row | 4 x 8e |
| 2A | DB Front Raise | 3 x 10 |
| 2B | Dumbbell Lateral Raise | 3 x 10 |
| 2C | Dumbbell Rear Delt Raise | 3 x 10 |
| 3A | Curl and Press | 3 x 8 |
| 3B | Upright Row | 3 x 8 |
| 4A | Hammer Curl | 3 x 10 |
| 4B | Tricep Overhead Extension | 3 x 10 |
6/15/23
Big Squat Thursday
| 1A | Deadlift | 6 x 4 @ 70 – 80% |
| 1B | Box Jumps | 6 x 3 |
| 2 | Back Squat | 5 x 4 @ 70 – 80% |
| 3A | Walking Lunge | 3 x 8e |
| 3B | Med Ball Russian Twist | 3 x 20e |
| 4A | Floor Slider Leg Curls | 3 x 8 |
| 4B | Toe Touches | 3 x 25 |
| 4C | Calf Raises | 3 x 25 |
6/14/23
The Power of Ten
10 Rounds of the following:
- 100 yd Sprint
- 10 Jumping Jacks
- 10 Push-Ups
- 10 Sit-Ups
- 10 Bodyweight Squats
6/13/23
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 |
6/12/23
Push-Up EMOM
10 Push-Ups on the minute, every minute for 30 minutes for 300 total push-ups.
6/9/23
Get Swole Friday
| 1A | Bench Press | 8 x 3 @ 70 – 85% |
| 1B | Weighted Pull-Ups | 8 x 3 |
| 2A | Arnold Press | 3 x 8 |
| 2B | DB Lateral Raise | 3 x 8 |
| 3A | Floor Press | 6 x 4 |
| 3B | DB One Arm Row | 6 x 4e |
| 4A | Barbell Curl | 4 x 6 |
| 4B | Dumbbell Shrug | 4 x 6 |
6/8/23
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
6/7/23
Med Ball Melee
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
6/6/23
Who You Callin’ Dumb?
| 1A | DB Bench | 4 x 8 |
| 1B | DB RDL | 4 x 8 |
| 2A | DB One Arm Row | 4 x 12 |
| 2B | DB Walking Lunge | 4 x 12e |
| 3A | DB Lateral Raise | 3 x 15 |
| 3B | DB Bent Over Row | 3 x 15 |
| 4A | DB Hammer Curl | 3 x 10 |
| 4B | DB Skull Crusher | 3 x 10 |
6/5/23
300
| 1 | Pull-Ups | x 25 |
| 2 | Deadlift | 135lbs x 50 |
| 3 | Push-Ups | x 50 |
| 4 | 24″ Box Jumps | x 50 |
| 5 | Floor Wipers | x 50 |
| 6 | SA Clean and Press | x 25e |
| 7 | Pull-Ups | x 25 |
Scale as Needed
6/2/23
Get Swole Friday
| 1A | Push-Ups | 3 x 12 |
| 1B | Inverted Rows | 3 x 12 |
| 2A | Bench Press | 4 x 8, 8, 6, 6 @ 60 – 75% |
| 2B | DB One Arm Row | 4 x 8 |
| 3A | DB Incline Bench | 4 x 6 |
| 3B | DB Shrugs | 4 x 12 |
| 4A | EZ Bar Curl | 3 x 10 |
| 4B | Skull Crushers | 3 x 10 |
6/1/23
Big Squat Thursday
| 1A | Snatch Complex | 2 x 5, 5, 5 |
| 1B | Kettlebell Swings | 2 x 8 |
| 2 | Back Squat | 5 x 5 @ 65 – 75% |
| 3A | DB Reverse Lunge | 3 x 8 |
| 3B | DB Single Leg RDL | 3 x 8e |
| 4A | Calf Raise | 3 x 25 |
| 4B | Plank | 3 x 30 seconds |
| 4C | Knees to Elbows | 3 x 10 |