The Daily Dose (2023)

Currently under development

2023 was a big year (new wife, new baby, new house, etc.) so not all workouts were recorded. Those that were are all on Vimeo.

December

Starting in December, the workouts took place in the AZ garage gym:

2023-12-31

• 50x Reps:

  • 150lb D-Ball Tosses

2023-12-30

• Heavy Bag + DB Complex:
  • 1,2,1
  • 1,2,3,2
  • DB Alt Hang Clean + Snatch*
  • 1,2,1 + 1,2,3,2

*65lbs

2023-12-28

• Heavy bag (15x 90 sec rounds):

  • 1, 2, 3 + low, high combos

2023-12-27

• 7x Rounds:

  • 10x DB Deadlifts*

  • 10x DB Hang Power Snatch*

*all with 65lbs

2023-12-26

• EMOM x16 Min:

  • 8x DB Squats

  • 8x DB Hang Power Clean + Press

2023-12-25

• ENOM x15 Min:

  • DB Devils Press

  • DB Squat

  • DB Hang Clean + Rev Lunge (x2)

  • DB Hang Clean + Press

2023-12-24

• 15x Rounds Heavy Bag (90 sec on/off):

  • 1s, 2s, and 3s

2023-12-23

• 15x Rounds (90 sec on/off):

  • 1s and 2s

2023-12-22

• 15x Rounds (90 sec on/off):

  • All Left Hand

2023-12-21

• 8x Rounds Of:

  • 10x TB Snatch

  • 3x TB Complex:

    • Hang Clean + Hang Power Clean + Press

2023-12-19

• 12x Rounds Of:

  • 3x Devils Press

  • 5x DB Squat

  • 7x DB Push-Up*

*45lbs first 6 min, 55lbs last 6 min

2023-12-18

• 8x Rounds Of:

  • 4x D-Ball Tosses (150lbs)

  • 6x DB Bench Press (65lbs)

2023-12-17

• AMRAP x10 Min:

  • 5x DB Ground-To-Overhead

2023-12-16

• 5x Rounds Of:

  • 3 min heavy bag

  • AMRAP DB complex

  • DB Squat Clean + Rev DB Lunge

2023-12-15

• 1 Min On/1 Min Off:

  • 10x DB Bench Press

  • 10x DB Alternating Snatch

2023-12-12

• EMOM x16 Min:

  • 10x DB Deadlifts*

  • 4x Single Arm Hang Clean + Press*

*65lbs first 8 min, 75lbs last 8 min

2023-12-11

• AMRAP x15 Min:

  • 5x Devils Press (50lbs)

2023-12-10

• 7x Rounds Of:

  • 10x DB Bench Press

  • 10x DB Squats

2023-12-09

PM

• 6x Rounds Of:

  • 10x DB Snatch (65lbs)

  • 16x Curls (40lbs)

AM

• EMOM x16 Min:

  • 5x DB Clean*

*55lbs first 8 rounds, 65lbs last 8 rounds

2023-12-07

• 8x Rounds Of:

  • 10x DB Deadlifts

  • 10x DB Hang Clean and Press

  • 10x DB Squats

2023-12-04

• 4x Rounds:

  • 3 min bag

  • 3 min DB Squats

November

The workouts below took place in the PDX home (office) gym:

2023-11-21

• Until Failure:

  • 10x DB Hang Full Clean

2023-11-18

• For time:

  • 100x Devils Press

2023-11-17

• AMRAP x18 Min:

  • 12x DB Alt Hang Power Snatch

  • 10x DB Squats

2023-11-15

• EMOM x20 Min:

  • 5x DB Squat Cleans

2023-11-14

• 10x Rounds:

  • 10x DB Squats

  • 10x DB Push-Press

  • 10x DB Deadlifts

2023-11-13

• AMRAP in 10 Min:

  • 5x Devils Press

2023-11-12

• AMRAP in 20 Min:

  • 16x DB Alt Hang Snatch

  • 8x DB Rev Lunge

2023-11-10

• EMOM x20 Min:

  • 10x DB Squats

  • 5x Power Clean + Press

2023-11-07

• AMRAP x15 Min:

  • 10x DB Deadlift

  • 6x Dbl DB Hang Clean + Press

2023-11-04

• 15x Rounds Of:

  • DB Burpee

  • DB Clean + Press (from floor)

*3x reps = 1 round

2023-11-02

• AMRAP x20 Min:

  • 10x DB Deadlifts

  • 10x DB Squats

2023-11-01

• EMOM x10 Min:

  • 5x Dbl DB Clean

October

2023-10-31

• EMOM x24 Min:

  • 12x Push-Ups

  • 20x Squats

  • 15x Sit-Ups

  • 5x Devils Press

2023-10-30

• EMOM x18 Min:

  • 8x DB Deadlifts

  • 12x DB Alt Hang Power Snatch

  • 8x DB Squats

2023-10-26

• 8x Rounds:

  • 8x Hang Power Snatch

  • 10x DB Lunge

2023-10-24

• EMOM x16 Min:

  • 10x DB Push-Ups

  • 8x DB Thrusters

2023-10-23

• 12x Rounds:

  • 6x DB Hang Power Clean*
    • (3x each side)
  • 6x DB Hang Power Snatch*
    • (3x each side)
  • 8x DB Rev Lunge

*hold DB in Front rack

2023-10-21

• EMOM x20 Min:
• 3x Sets of:
  • DB H Power Snatch
  • DB Front Squat
  • DB Curl (x2)

2023-10-20

• EMOM x20 Min:

  • 3x DB Deadlift

  • 3x DB Hang Clean

  • 3x DB Push-Press

2023-10-19

• 8x Rounds:

  • 12x Push-Ups

  • 8x DB Squats

2023-10-18

• 6x Rounds:

  • 8x DB Power Clean + Press

*15 min time-cap

2023-10-16

• EMOM x15 Min:

  • 20x Squats

  • 12x DB Alt Snatch

  • 15x Sit-Ups

2023-10-15

• EMOM x20 Min:

  • 2x Push-Up/Row + Push-Up

  • 2x DB Front Squat

  • 2x DB Hang Clean

  • 2x DB Push-Press

2023-10-14

• AMRAP in 18 Min:

  • DB Complex:

    • 3x DB Power Clean

    • 3x DB Front Squat

    • 3x DB Snatch

    • 2x DB Over Head Lunge

    • 3x DB Snatch

    • 3x DB Hang Power Clean + Press

2023-10-10

• AMRAP x12 Min:

  • 5x DB Burpees

  • 8x DB Thrusters

2023-10-09

• EMOM x18 Min:

  • 2x DB Alt Hang Snatch

  • 2x Over Head Rev Lunge

  • 2x DB Alt Hang Power Clean + Press

  • 2x Over Head Rev Lunge

2023-10-08

• EMOM x18 Min:

  • 3 Sets Of:
    • DB Hang Power Clean
    • DB Hang Power Snatch
    • DB Front Squat

2023-10-07

• Every 45 sec x12 Rounds:

  • 5x DB Thrusters

2023-10-05

• EMOM x15 Min:

  • 8x DB Rev Lunge (suitcase grip)

  • 8x Dbl DB Hang Snatch

2023-10-03

• EMOM x15 Min:

  • 12x DB Alt Snatch

  • 12x DB Over-Head Sit-Up

  • 20x Squats

2023-10-02

• 10x Rounds Of:

  • 10x DB Push-Ups

  • 10x DB Deadlifts

2023-10-01

• For time:
  • 50x DB Hang Clean + Press

September

2023-09-30

• AMRAP x20 Min:

  • 12 DB Alt Snatch

  • 10x Rev DB Lunge

2023-09-28

• EMOM x20 Min:

  • 5x DB Power Clean + Press

2023-09-26

• AMRAP x20 Min

  • 5x DB Devils Press

  • 12x DB Plank Press

  • 12x DB Curl

2023-09-25

• 8x Rounds Of:

  • 10x DB Deadlifts

  • 5x DB Hang Power Clean + Press

2023-09-23

• EMOM x18 Min:

  • 15x DB Alt Snatch

  • 20x Squats

  • 15x Sit-Ups

2023-09-22

• 10x Rounds Of:

  • 5x Clusters

  • 12x DB OH Sit-Up

2023-09-14

• 1 Min On/1 Min Off:

  • Single Arm Snatch + Front Squat + Hang Power Clean + Push Press

2023-09-13

• EMOM x20 Minutes:

  • 5x DB Deadlifts + Hang Clean

2023-09-11

• EMOM x20 Min:

  • 2x DB Complex
    • Squat x 2
    • Suitcase Lunge x 2
    • Snatch x 2

Throwback to: https://vimeo.com/466993599

*4x8 reps DB Overhead Sit-up

2023-09-10

• 50x reps:

  • Bear complex:
    • Deadlift + Clean + Front Squat + Push-Press + Front Squat + Push-Press
  • 50x reps of:
    • DB Power Clean + DB Snatch

*Repeat of 2020-12-28

2023-09-09

• For time:
  • 100x DB Hang Power Snatch
    
  • 75x DB Bridge Press

2023-09-08

• 8x Rounds:

  • 8x DB Thrusters

2023-09-06

• 8x Rounds Of:

  • 5x Devils Press

  • 8x DB Squat

2023-09-05

• 7x Rounds Of:

  • 10x DB Deadlifts

  • 2x Ground-to-Overhead + 2x Overhead Reverse Lunge

2023-09-04

• 10x Rounds Of:

  • 5x Dbl DB Hang Clean + Press

  • 5x Rev DB Lunge

2023-09-02

• 5x Rounds Of:

  • 16x DB Alt Snatch

  • 15x Squats

  • 12x SA Overhead Sit-Ups

2023-09-01

• EMOM x20 Min:

  • 3x of:
    • DB Deadlift
    • DB Pwr Clean
    • DB Squat
    • DB Push-Press

August

2023-08-31

• 100x Reps:
  • Squats
    
  • DB Alt Hang Power Snatch
    
  • Push-Ups

2023-08-30

• EMOM x20 Min:
  • 5x Devils Press
    
  • 10x DB Squat
    
  • 5x Devils Clean & Press
    
  • 10x DB Rev Lunge

2023-08-28

• AMRAP in 15 Min:
  • 10x Dbl DB Hang Power Snatch
    
  • 15x Squats

2023-08-27

• 6x Rounds Of:
  • 6x DB Power Clean + Press
    
  • 6x DB Squat
    
  • 6x DB Over Head Sit-Up

2023-08-26

• 5x Round Of:
  • 10x DB Deadlifts
    
  • 10x Push-Ups
    
  • 8x DB Hang Snatch
    
  • 8x Push-Ups
    
  • 6x Devils Press
    
  • 6x Push-Ups

2023-08-24

• AMRAP in 20x Min:
  • 5x Clusters
  • 10x DB Hang Clean + Press
  • 12x DB Rev Lunge

2023-08-22

• EMOM x12 Min:
  • 20x Squats
  • 14x DB Hang Power Snatch
  • 8x DB Over Head Sit-Up

2023-08-21

• EMOM x 20 min:
  • 5x DB Deadlifts
  • 5x DB Push-Press
  • 10x DB Front Rack Rev Lunge

2023-08-19

• 30 sec on/30 sec off (until failure):
  • Dbl DB Devils Press + DB Squat

2023-08-18

• 5x Rounds Of:
  • 20x Squats
  • 20x Push-Ups
  • 20x DB Alt Snatch*

*10x from hang/10x from floor

2023-08-16

• 5x Rounds Of:
  • 12x DB Alt Snatch
  • 12x DB Goblet Rev Lunge

2023-08-15

• 50x Reps For Time:
  • DB Devils Press

2023-08-14

• Every 90 sec x 18 min:
  • 3x DB Deadlift
  • 3x DB Hang Power Clean
  • 6x DB Rev Lunge
  • 6x DB Curls

2023-08-13

• 50 Reps of*:
  • Snatch
  • Clean + Press
  • Overhead Rev Lunge (x2)
  • Thruster

*each side = 1 rep

2023-08-12

• AMRAP x 12 min:
  • 10x DB Hang Clean + Press

2023-08-11

• 12x Rounds:
  • 3x Devils Press
  • 5x DB Squat
  • 7x Push-Ups

2023-08-10

• 8x Rounds Of:
  • 12x DB Alt Snatch
    
  • 12x Sit-Ups

2023-08-09

• AMRAP (15 min):
  • 5x DB Deadlift
    
  • 5x DB Hang Power Clean
    
  • 5x DB Squat
    
  • 10x DB Bench/Plank Press

2023-08-08

• EMOM x 15 Min:
  • 5x DB Hang Clean + Press

2023-08-06

• Chipper:
  • 100x Squats
  • 100x Push-ups
  • 50x Dbl DB Bulgarian Split Squat
  • 75x DB Alt H Power Snatch
  • 50x DB Alt H Power Clean + Press

2023-08-05

• 8x Rounds Of:
  • 8x Dbl DB Snatch
    
  • 8x Dbl DB Rev Lunge

*4x sets of:

• DB Hammer Curl (til failure)

2023-08-04

• 10x Rounds Of:
  • 5x DB Deadlifts
    
  • 5x DB H P Clean + Press
    
  • 5x DB Squats

2023-08-03

• 6x Rounds For Time:
  • 12x SA DB Alt Power Snatch
    
  • 12x DB Rev Goblet Lunge
    
  • 12x SA DB Alt Power Clean + Press
    
  • 12x DB Goblet Lunge

2023-08-01

• 10x Rounds:
  • 5x DB Deadlift
  • 5x DB Thruster

July

2023-07-31

• 5x Rounds:
  • 20x DB Alt SA Snatch
  • 7x Dbl DB Clean + Jerk*

*from floor

2023-07-30

• 7x Rounds:
  • 10x DB Squats
  • 8x DB SA Press

2023-07-29

• AMRAP in 16 Min:
  • 5x Dbl DB Snatch
  • 10x Dbl DB Rev Lunge*

*in rack position

2023-07-26

• 10x Rounds of:
  • 3x Devils Press
  • 5x DB Squat
  • 7x Push-ups

2023-07-25

• 7x Rounds:
  • 5x DB Ground-2-Overhead
  • 10x DB Deadlift

2023-07-24

• EMOM x12 Min:
  • 16x DB Hang Power Snatch
  • 12x DB Hang Power Clean + Press

2023-07-23

• 5x Rounds:
  • 10x (push-ups, squats, sit-ups)
  • 10x bridge DB press
  • 10x Dbl DB Clean*
  • 10x Dbl DB Snatch*

*don’t set it down

2023-07-22

• EMOM x20 Min:
  • 1x DB Deadlift
  • 2x Reverse Lunges
  • 5x DB Hang Clean + Press

2023-07-19

• AMRAP x10 Minutes:
  • 5x DB Snatch + DB Squat
  • 2x DB TGU

2023-07-18

• 7x Rounds Of:
  • 5x Devils Press
  • 10x DB Rev Lunge
  • 8x DB H Power Clean + Press

2023-07-17

• EMOM x16 Min:
  • 12x DB Snatch
  • 8x DB Squat

2023-07-12

• 5x Rounds Of:
  • 10x DB Snatch
  • 10x DB Overhead Rev Lunge
  • 4x Dbl DB Rev Lunge*

*one up/one rack

2023-07-10

• AMRAP x12 Min:
  • 5x DB Snatch +
    
  • 5x DB Squat +
    
  • 5x DB Push-Press

2023-07-09

• 6x Rounds:
  • 5x Devils Press
  • 5x DB Squat

2023-07-07

• AMRAP x 18 Min:
  • 6x Devils’ Rev Lunge
  • 6x DB Combo:
    • Alt DB Snatch + Hang Power Clean & Press

2023-07-06

• 5x Rounds:
  • 12x DB Deadlift
  • 9x DB Hang Power Clean
  • 6x DB Shoulder-2-Overhead

2023-07-05

• 4x Rounds:
  • 20x DB Alt Snatch
  • 12x Goblet Squat
  • 8x Devils Clean & Press

2023-07-03

• 6x Rounds:
  • 3x DB Clean
  • 3x DB Snatch
  • 3x Rev Lunge
  • 3x Lunge

*DB wood-choppers (3x8 reps)

2023-07-02

• EMOM x18 Min:
  • 4x reps of:
    • DB P Snatch (Double)
    • DB OH/Rack Rev Lunge

2023-07-01

• EMOM x15 Min:
  • 5x DB Deadlift
  • 5x DB Thrusters