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[dailyj-workout-blog]

Workout 5-9-18

Shoulder press 5-5-5-5-5 reps AHAP

:30 rest

Strict pull ups 5-5-5-5-5 reps AHAP

2-4:00 rest

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3 5-minute amraps of:

8 dumbbell push presses 50s/35s

6 ring rows

4 burpees

[dailyj-workout-blog]

Workout 5-8-18

Every minute for 12 minutes complete:

2 snatches

*Increase load every minute

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For time:

21-15-9 burpees over rower

400 meter row to finish each round

[dailyj-workout-blog]

Monday 5-7-18

10-8-6-4-2 reps of

Hang power cleans AHAP

Bench press AHAP

*Rest appropriately between sets

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3 sets for quality of:

10 strict pull ups AHAP

10 dumbbell incline bench AHAP

10 bicep curls

10 standing tricep extension

[dailyj-workout-blog]

Sunday 5-6-18

Rest day/active recovery

Take the entire day off if you’d like. But don’t just sit on the couch. Get out there, enjoy the outdoors, try something new, use your fitness and love your life.

Even more, amplify your recovery with targeted mobility (target the areas which need addressing). Check out these resources:

https://www.mobilitywod.com/

https://romwod.com/

[dailyj-workout-blog]

Workout 5-5-18

Snatch 1-1-1-1-1-1 reps AHAP

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5 3-minute rounds of:

1/2 Body weight sled push 100 meters

12 alternating dumbbell snatch 75/45

Max rep lunges

*Rest 2 minutes between rounds

[dailyj-workout-blog]

Workout 5-4-18

‘Barbara’

5 rounds for time of:

20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

*Rest 3:00 between each round

*Scale reps or movements appropriately so as to complete each round in 3-4:00

[dailyj-workout-blog]

Workout 5-3-18

Clean and jerk 5-5-3-3-1-1-1 reps AHAP (any style)

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5 3-minute rounds of:

20 cals (assault bike, rower, etc)

10 clean and jerks 115/85

max rep toes to bar (scale back as necessary)

Rest 1:30 between rounds

[dailyj-workout-blog]

Workout 5-2-18

a.  deadlift 5-5-5-5-5 reps

b. push ups max reps

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4 rounds for time of:

250 meter row

10 burpees

[dailyj-workout-blog]

Workout 5-1-18

Shoulder press 5-5-5-5-5 reps AHAP

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5 rounds for time of:

15 kettlebell swings 53/35

15 dumbbell thrusters 35s/20s

[dailyj-workout-blog]

Workout 4-30-18

Deadlift 5-3-1 reps x 3 waves AHAP

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4 rounds for time of:

60 double unders (200 single unders)

30 push ups 

15 deadlifts 135/95

[dailyj-workout-blog]

Sunday 4-29-18

Rest day/active recovery

Take the entire day off if you’d like. But don’t just sit on the couch. Get out there, enjoy the outdoors, try something new, use your fitness and love your life.

Even more, amplify your recovery with targeted mobility (target the areas which need addressing). Check out these resources:

https://www.mobilitywod.com/

https://romwod.com/

[dailyj-workout-blog]

Workout 4-28-18

5 rounds for time of:

500 meter row

25 wall ball shots 20/14

15 burpees

*Scale this back keeping in mind the goal is to finish the work in and around 20 minutes: (4 rounds for time; 5 rounds with 15 and 10 reps respectively)

[dailyj-workout-blog]

Workout 4-27-18

3 hang power clean + 2 front squats + 1 shoulder to overhead**

*Spend 20 minutes practicing and building the load on this complex. Aim to complete 3-5 heavy complexes total.

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Complete as many rounds as possible in 7 minutes of:

7 shoulder to overhead 135/95**

7 box jumps

*Rest 3 minutes and repeat once more. Compete with yourself.

**Shoulder press, push press and jerk are all appropriate.

[dailyj-workout-blog]

Workout 4-26-18

Back squat 8-8-8-8 reps AHAP

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3 rounds for time of:

50 walking lunges

40 kettlebell swings 53/35

30 double unders

20 abmat sit ups

[dailyj-workout-blog]

Workout  4-25-18

Bench press 10-8-6-10-8-6 reps AHAP

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Complete as many rounds as possible in 5 minutes of:

5 dips

5 pull ups

*Rest 3:00 and repeat 3 total amraps.

*Scale these movement appropriately so you can perform the 5 reps quickly, unbroken and with excellent form and function. 

[dailyj-workout-blog]

Workout  4-24-18

Power clean and push jerk x 2 reps x 5 sets AHAP

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5 rounds for time of:

15 box jumps

20 deadlifts 135/95

25 push ups

[dailyj-workout-blog]

Workout 4-23-18

5 rounds for time of:

400 meter run

15 dumbbell thrusters 40s/25s

*Sub the run for a 500 meter row or 2:00 of jump rope. 

*Scale the dumbbell load first. Or, if you must scale the movement, consider:  dumbbell squats or air squats.