Daily Workouts

5/30 Whiteboard Brief

For Time

40-30-20-10DB/KB SnatchesDB/KB SquatsEMOM, complete 5 burpees

5/29 Whiteboard Brief

6:00 AMRAP

12 DB Thrusters (6/6)36 Double-unders

At the 10:00 Mark

6:00 AMRAP

12 DB Thrusters (6/6)36 Double-undersBe smooth and deliberate on the first AMRAP. Go for it on the second AMRAP and set out to beat your total from the first 6 minutes.

5/28 Whiteboard Brief

10:00 EMOM (5 Rounds)

A. 5-10 Strict Pull-ups or RowsB. :15 - :30 Handstand hold

At 10:00, begin a 10:00 Ruck Run

At 20:00, turn around and Ruck Run back to where you started.Goal is to finish your Ruck Run return before the 30:00 mark.

5/27 Whiteboard Brief

12min EMOM

A. 10 Single leg deadlifts @2020, rightB. :30 Hollow holdC. 10 Single leg deadlifts @2020, leftD. :30 Supermans

8:00 AMRAP

2-4-6-8-10... Down-upsDB Hang clean and jerks, each arm

5/26 Whiteboard Brief

4 rounds not for time

200m Farmer's Carry1:00 Plank1:00 DB/KB swings or snatches1:00 Flutter kicks

5/25 Whiteboard Brief

"Murph"

For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunPartition the pull-ups, push-ups, and squats any way you want. Start and finish with a mile run. Weight vest/bodyarmor/weighted pack optional.

5/23 Whiteboard Brief

For Time

24-18-12Single arm DB/KB thrusters Burpee box jumps OR Burpee tuck jumps

5/22 Whiteboard Brief

On a Running Clock:

0:00 - 6:00

10-20-30...Object/DB/KB Reverse LungesSit-ups

6:00-12:00

10-20-30...Object/DB/KB Power cleansObject/DB/KB Rows (or pull-ups x 5-10-15...)

12:00-18:00

10-20-30...Object/DB/KB Step-upsSit-ups

5/21 Whiteboard Brief

4 Rounds for time

100m Farmer's Carry15 Push-ups400m Run

5/20 Whiteboard Brief

1. 12:00 EMOM

A. 10 Single leg deadlifts (left leg) @ 2011B. 10 Single arm Z-press or push press (left arm)C. 10 Single leg deadlifts (right leg) @ 2011D. 10 Single arm Z-press or push press (right arm)

2. 8:00 AMRAP

20 DB/KB Snatch50 Double-unders

5/19 Whiteboard Brief

200-400-600-800-1200-800-600-400-200m RunRest 1:00 after each effort. Strive to be consistent and shoot for your 1-mile PR pace throughout.If your 1-mile PR is above 9:00, perform the following intervals:200-400-600-800-600-400-200m RunRest 1:00 after each effort. Strive to be consistent and shoot for your 1-mile PR pace throughout.

5/18 Whiteboard Brief

For Time

60 DB Step-ups60 Pull-ups or Single Arm DB Rows (each arm)120 Push-ups180 Squats60 DB Step-upsPartition the pull-ups, push-ups, and squats any way you'd like. Choose a rep scheme you'd like to use to approach "Murph" next week. Start and finish with 60 Step-ups. Weighted vest is optional. If you plan to wear it for "Murph," wear it today!

5/16 Whiteboard Brief

For Time

50 Double-unders50 Push-ups50 Double-unders50 Lunges (weight optional)50 Double-unders50 Down-ups50 Double-unders50 Lunges50 Double-unders50 Push-ups50 Double-unders

5/15 Whiteboard Brief

21-15-9 Reps for time

DB/KB SnatchDB/KB SquatsLateral BurpeesAt 10:00,

9-15-21 Reps for time

DB/KB SnatchDB/KB SquatsLateral BurpeesAt 20:002 Sets:30 Seated Leg Lift:30 Superman:30 Left Plank:30 Right Plank

5/14 Whiteboard Brief

30:00 AMRAP

400m Ruck Run30 Step-ups200m Farmer's Carry30 Sit-ups

5/13 Whiteboard Brief

On a Running Clock

0:00-5:00

5:00 AMRAP50 Double-unders10 Devil's Press

5:00-8:00Rest 3:00

8:00-13:00

Repeat:5:00 AMRAP50 Double-unders10 Devil's Press13:00-18:00Rest 5:00

18:00-30:00

12:00 EMOMA. 10 Right leg DB/KB Bulgarian Split Squats @2011B. :30 Hollow rock/holdC. 10 Left leg DB/KB Bulgarian Split Squats @2011D. :30 Plank Walk-up

5/12 Whiteboard Brief

On a Running Clock

0:00- Run 1 Mile (4 laps)10:00- Run 1200m (3 laps)18:00- Run 800m (2 laps)24:00- Run 400m (1 lap)

OR (scaled version)

0:00- Run 1200m (3 laps)10:00- Run 800m (2 laps)18:00- Run 400m (1 lap)24:00- Run 400m (1 lap)

5/11 Whiteboard Brief

"Cindy"

20:00 AMRAP5 Pull-ups (or 5/5 DB Rows)10 Push-ups15 Squats

5/9 Whiteboard Brief

4 Rounds

3:00 Work/ 1:00 Rest1 Round of "DT"5-10-15-20... Burpees

A round of "DT" consists of:12 Deadlifts9 Hang power cleans6 Push jerksAthletes may use one or two dumbbells, kettlebells, a barbell, or a sandbag/object of their choice. After each minute of rest, pick up where you left off on the previous work interval.

5/8 Whiteboard Brief

3 Sets on a 4:00 Timer:1 "Leg Blaster:"

20 Air Squats20 Lunges20 Jumping Lunges10 Jumping Squats

OR "Mini Leg Blaster:"

10 Air Squats10 Lunges10 Jumping Lunges 10 Jumping Squats

At the 12:00 mark, 3:00 AMRAP

Push-ups

5/7 Whiteboard Brief

15:00 AMRAP

20 Sit-ups200m Run

5/6 Whiteboard Brief

1. 3-5 Sets

10 Pistols5-10 Strict Pull-ups, Body rows, or DB/KB Rows

2. 10:00 AMRAP

10 DB/KB/Object Hang clean & jerk20 Step-ups30 Double-unders

5/5 Whiteboard Brief

15 Rounds for time

10 Burpees100 Yard Shuttle Run (50 yards down and 50 yards back)

5/4 Whiteboard Brief

"Tabata This"

Object Reverse Lunge1:00 RestStrict pull-ups, object rows, body rows, or DB/KB rows 1:00 RestHollow Hold1:00 RestObject/DB/KB push press1:00 RestObject squats