Horton Barbell Daily Workouts
Horton Barbell
Strength & ConditioningThese are workouts that are designed to help you get stronger, in better shape and look great at the beach.
Workouts will be highly varied, but not overly technical. There will be occasional Olympic lifting movements along with a heavy dose of compound movements.
Daily Workouts are Monday through Friday. Here’s what you can expect each day:
Challenge Mondays Mondays will be some sort of challenge. Either a certain number of reps to achieve or perhaps a timed workout.
Compete against others on the Leaderboard for the top spot!
Strong Tuesdays Tuesday is a general strength day that will vary and attempt to balance out the challenge on Monday.
For example, if Monday’s challenge involved Lunges then Tuesday’s lift would probably have an upper-body focus.
Cardio Wednesdays Wednesdays are typically shorter (30 minutes or less) with a cardio focus. Distances will vary from 10 yard sprints to mile runs.
Big Squat Thursdays Thursdays are lower-body days. They may not always include Squats but expect to have your legs challenged.
Get Swole Fridays Roll into the weekend with a massive upper-body pump on Fridays.
Prep
A
DW Warm-up 1
Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 3 Rounds Of: SL Jump Rope x 20 seconds right/left Banded Bodyweight Squat x 10 Banded Good Morning x 10 Curtsy Lunge x 5 each leg Pushups x 10 Russiant Twists x 10 each side
Conditioning
B
The 300
For time 25 Pull-Ups 50 Deadlifts (135/95 lb) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers (135/95 lb) (one count) 50 Alternating Kettlebell Clean-and-Presses (1 / 0.75 Pood) 25 Pull-Ups
Prep
A
DW Warm-up 2
Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 2 Rounds Of: Arm Circles x 10 forward/backward Iron Cross x 5 each Scorpion x 5 each Shoulder Taps x 10 each side Pushups x 10 Reach Thru + Rotate x 5 each
Circuit
B
Med Ball Cannonballs x 10 Wall Balls x 10 Med Ball Slams x 10 Reverse Lunge and Twist x 5e Med Ball Side Throw x 5e Med Ball Side Slam x 5e Seated Med Ball Twists x 10e
Conditioning
A
Double Miles
Run 1 Mile Rest 3 Minutes Run 1 Mile
Prep
A
DW Warm-up 3
Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 3 Rounds Of: Jump Rope 30 seconds Single Leg Glute Bridge x 10 each leg Seated Hip Internal/External x 8 each leg Static Internal/External Hold x 10 seconds each Lateral Leg Raises x 10 each leg Bodyweight Squat x 10
B1
Band Walks
2 x 10
B2
Reverse Lunge and Reach
2 x 5
C
Single Arm DB Snatch
5 x 4
D
Front Squat
E1
Romanian Deadlift (RDL)
5 x 4
E2
Weighted Pull Ups
E3
Pistol Squat
Prep
A
DW Warm-up 4
Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 2 Rounds Of: Arm Circles x 10 forward/back/cross Supine Shoulder Floor Slides x 10 up/down Supine Shoulder 90/90s x 10 up/down Handcuffs x 10 Scap Push-ups x 10 Push-ups x 10
B1
Bench Press
6 x 5 @ 60, 65, 70, 75, 75, 75 %
B2
1-Arm DB Row
5 x 8
C1
DB Shoulder Press
3 x 8
C2
DB Lateral Raise
3 x 12
C3
Band Face Pull
3 x 15
D1
Barbell Bicep Curl
3 x 10
D2
Tricep Pushdown
3 x 10
D3
DB Shrug
3 x 10
Ryan Horton CSCS
Coach Horton brings 20 years of collegiate strength and conditioning experience, most recently as the Director of Sports Science at Georgia Tech.
Train Hard. Train Smart. Train Consistent. Get Results.
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Horton Barbell Daily Workouts
Horton Barbell Daily Workouts
Horton Barbell Daily Workouts
