Daily Workouts
Partner Workout
5:00 AMRAP
1-2-3-4-5...
Deadlifts (225/155)
Box Jumps (24"/20")
5:00 Rest
For Time:
Start at the final rep completed in the 5:00 AMRAP and perform the same work in reverse order for time.
Example: you and your partner completed 11 rounds + 6 deadlifts during your 5:00 AMRAP. For part two, you'd do 6 deadlifts, 11 box jumps, 11 deadlifts, 10 box jumps, 10 deadlifts, 9 box jumps, 9 deadlifts, etc. until you finish your final round of 1 box jump and 1 deadlift.
"Severin"
For Time:
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
Box Squat
Build to a heavy single (best stance)
Box Squat
3 x 3
70-80% of best single from part 1
Glute Ham Raise
4 x 10
6:00 EMOM
A. :40 Bottom Half Sit-ups
B. :40 Banded Good Mornings
3 Rounds for time:
75 Double-unders
50/40 Calorie Row
12:00 AMRAP
10 V-ups
10 DB Lunges (35/25)
10 Cal Echo Bike
-Hold dumbbells in farmer's carry position during lunges
Quarterfinals Event 4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
3 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time Cap: 20:00
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 ft)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time Cap: 15:00
Quarterfinals Event 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
3 Sets on a 6:00 Timer:
4 Power Cleans
800m Run
4 Power Cleans
-Build power clean load across 3 sets
-Run each 800m a little faster each set
3 Rounds for time:
15 Wall Balls
45 Cross-overs
15 Wall Balls
45 Double-unders
14:00 EMOM
A. 5 Strict Pull-ups +
7 Hand-Release Push-ups +
7 Banded Deadlifts (185/125 + #4 band)
B. Row for Calories
Score is total calories rowed
5 Sets:
In 2:30, complete:
10 DB Snatches (70/50)
10 Lateral Burpees over dumbbell
Max Calorie Echo Bike in remaining time
2:30 rest between sets
-Score is total calories completed on the bike
Partner Workout
20:00 AMRAP
200m Run
20 Wall Balls
15 Toes to Bar
Alternate movements with your partner.
Specialty Bench Press
10 x 6 OT2:00
-Use 65-70% of 1RM Specialty Bar Bench Press
-If possible, add 5-10 lbs. from last week
10 Sets OTmin.
10 Barbell Push-ups
Kroc row:
10-10-10-10/s
4 Sets OTmin
1 L-Sit Hold
12:00 AMRAP
2-4-6-8-10...
Pull-ups (C2B)
Box Jumps (30"/24")
Handstand Push-ups
Sumo Deadlift Speed Pulls
12 x 2 OT45sec
Week 3 of 3
Use 45% Sumo DL 1RM barbell weight + ~30% Band Tension:
-Speed Goal is .8m/s+
Back Rack Backstepping Lunges (alternating)
8-8-8-8/side
Glute Ham Raise
3 x 12
Med Ball Twists
150 Reps
Banded Hamstring Curls
125 Reps
5 Rounds for time:
5 Clean & Jerks (185/125)
20/16 Calorie Row
15:00 AMRAP
Buy-in:
Run 1 Mile or Echo Bike 3 miles
In the remaining time, complete as many rounds as possible of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Partner Workout
5 Rope Climbs
25 Burpee Box Jump-overs (24"/20")
50 Power Cleans (135/95)
25 Burpee Box Jump-overs
50 Front Squats (135/95)
25 Burpee Box Jump-overs
5 Rope Climbs
-One works, one rests.
10:00 AMRAP
50 DB Snatches (75/50 lb)
50 DB Lunges
Max Calorie Row
Specialty Bench Press
8 x 8 OT2:15
-Use 60-65% of 1RM Specialty Bar Bench Press
-If possible, add 5-10 lbs. from last week
10 Sets OTmin.
10 Barbell Push-ups
5 Sets OTmin.
15 V-ups
Max Strict Pull-ups in remaining time
100 Band Pressdowns
For Time:
2 Wall Walks
10 Wall Balls
200m Run
4 Wall Walks
20 Wall Balls
400m Run
6 Wall Walks
30 Wall Balls
600m Run
8 Wall Walks
40 Wall Balls
800m Run
Sumo Deadlift Speed Pulls
12 x 2 OT45sec
Week 2 of 3
Use 40% Sumo DL 1RM barbell weight + ~30% Band Tension:
Dimel Deadlifts
15-15-15 (build)
Back Rack Backstepping Lunges (alternating)
8-8-8-8/side