Daily Workouts

"Tabata This"

Jumping Lunges

Deadbugs

D-ball Bearhug Hold

Sit-ups

Bike

1:00 Rest Between Rounds

The Tabata interval is :20 of work followed by :10 of rest for 8 rounds (4 minutes at each movement). Rest an additional 1:00 between each movement. Total Workout time: 29 minutes

Partner Workout

20:00 AMRAP

Row for Calories

Every 2:00, complete:

10 Power Cleans (155/105)

10 Bar-facing burpees

Both athletes can work simultaneously.

1. 21-15-9 Reps for time:

KB Swings (70/53)

Box Jumps (30"/24")

2. 10:00 EMOM

5 Strict Pull-ups

3. 10:00 EMOM

10 Barbell Push-ups

5 Rounds for time:

25 Wall balls

400m Run

1. Build to a heavy set of:

1 Power Clean +

1 Front Squat +

1 Power Jerk +

1 Split Jerk

2. Ring Dip

5 x 7

3. 2:00 Band Pulldown

13:00 AMRAP

13 Pull-ups (C2B)

20 DB Snatches (50/35)

40 Double-unders

11:00 AMRAP

7 Clean & Jerks (135)

7 Burpees

7 Toes to Bar

"Jerry"

For time:

Run 1 mile

Row 2K

Run 1 mile

1. Push Press

5 x 3 (Build)

2. 10:00 EMOM

5 Strict Pull-ups

3. 10:00 EMOM

10 Barbell Push-ups

12:00 AMRAP

15 KB Swings (53/35)

15 Box Jumps (24"/20")

15/12 Calorie Echo Bike

1. Power Snatch

7 x 2 (Build)

2. Ring Dip

5 x 6

3. 2:00 Band Pulldown

3 Rounds for time:

10 Back squats (225/155 lb)

20 Wall balls (30/20 lb)

800m Run

1. 5 Sets:

5 Deadlifts (build)

5 Strict HSPU

2. 8:00 AMRAP

6 D-ball Cleans (100/70)

12 Push-ups

36 Double-unders

Partner Workout

10 Rounds:

In 2:00, complete:

7 Strict Pull-ups

9 Bar-facing Burpees

11 Overhead Squats (95/65)

Max Calorie bike in remaining time

2:00 Rest

Alternate 2:00 Work/Rest intervals with your partner. Each athletes performs 5 two-minute sets. Score is total calories completed.

40:00 EMOM (8 sets)

A. 1:00 Ski

B. :45 DB Step-ups (light)

C. :30 Hollow Body Banded Pull down

D. :30 Hip Extensions

E. :15 L-Sit

5 Rounds for time:

500m Row

400m Run

1. Power Clean & Push Jerk

7 x 2 (build)

2. Ring Dip

5 x 5

3. 2:00 Band Pulldowns

1. 12:00 AMRAP

9 Toes to Bar

10 Front Squats (115/80)

11 Box Jumps (24"/20")

2. 1 Mile Cool-down Run

(conversational pace)

Partner Workout:

10 Rounds for time:

10 Deadlifts (50% 1RM)

20/15 Calorie Bike

-Alternate complete rounds with your partner

21:00 AMRAP

8 Strict Pull-ups

12 Push-ups

14 Sit-ups

Every 7:00, Run 800 meters

(0:00, 7:00, 14:00)

1. Power Snatch

Build to a heavy triple

2. 5:00 AMRAP

1-2-3-4-5...

Power Snatches

Burpee Box Jumps (30"24")

For Time:

120 Wall balls

120 Calorie Row

For max load:

4 rep-max front squat

Time cap: 20 min.

10:00 AMRAP

7 Strict HSPU

10 DB Hang Power Cleans (50/35)

50 Double-unders