Daily Workouts

Thu, 02/06/25
Workout of the day

DB Bench Press

10-10-10-10-10

DB Flat Bench Row

10-10-10-10/side

DB Rollbacks

20-20-20

Parallette Pass Throughs

3 x 10

5:00 AMRAP

:10 L-Sit

10 Push-ups

Wed, 02/05/25
Workout of the day

Banded Deadlift

3-3-3-3-3-3-3 (build)

Band-Assisted Nordic Curl

3 x 8

Banded Glute Bridge

100

Banded Hamstring Curl

100

Copenhagen Plank

3 x 10/side

Tue, 02/04/25
Workout of the day

15:00 AMRAP

15 Wall Balls (20/14 lb. to 10/9 ft)

20/15 Calorie Row

-Compare to 8/30/24

Mon, 02/03/25
Workout of the day

6 Sets OTmin. (week 2 of 3)

3-10 Strict HSPU +

Cross-overs

6 Sets OTmin.

5-15 Toes to Bar +

Double-unders

-Cap work at :45 each set.

8:00 AMRAP

30 Burpees over DB

40 Pull-ups

50 DB Snatches

Sat, 02/01/25
Workout of the day

Teams of 4:

Max Distance Ski in 24:00

-Alternate 2-minute work sets.

-During each rest, complete 100m Sandbag or D-ball Carry

Fri, 01/31/25
Workout of the day

Partner Workout

3 Rounds for time:

20 Power Snatches (100/70)

40 Overhead Squats

60/48 Calorie Row

At 20-minute mark, complete:

AMRAP in 4:00:

Wall Walks

One works, one rests, partition work any way.

Thu, 01/30/25
Workout of the day

Close Grip Bench Press

3-3-3-3-3

Kneeling Single Arm DB Strict Press

8-8-8-8/side

5 Sets OTmin.

:20 Rope Pull-ups

-Athlete choice on reps

5 Sets OTmin.

:20 Hand Release Bench Push-ups

-Athlete Choice on Reps

100 Band Tricep Press-downs

Wed, 01/29/25
Workout of the day

20:00 AMRAP

20/15 Calorie Echo Bike

30 Med Ball Twists

50 ft. DB Walking Lunge

Tue, 01/28/25
Workout of the day

Build to a heavy set of:

1 Clean +

1 Hang Clean +

1 Front Squat

21-15-9 reps for time:

Power Cleans (135/95)

Wall Balls (30/20 lb. to 10/9 ft.)

Mon, 01/27/25
Workout of the day

5 Sets OTmin.

3-10 Strict HSPU +

Cross-overs

5 Sets OTmin.

5-15 Toes to Bar +

Double-unders

7:00 AMRAP

1-2-3-4-5... Pull-ups

2-4-6-8-10... Box Jump-overs

First 3 pull-ups every set are strict. After that, kipping chin over bar or chest to bar.

Sat, 01/25/25
Workout of the day

Partner Workout

3 Rounds for time:

20 Power Snatches (100/70)

40 Overhead Squats

60/58 Calorie Row

At 20-minute mark, complete:

AMRAP in 4:00:

Wall Walks

One works, one rests, partition work any way.

Sat, 01/25/25
Workout of the day

Partner Workout

15:00 AMRAP

3 Power Cleans (185/125)

3 Bar Muscle-ups

10/8 Calorie Echo Bike

-Alternate full rounds with your partner

Fri, 01/24/25
Workout of the day

7:00 AMRAP

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

Thrusters (95/65)

Over and back Burpees

3 Sets:

5 Wall Walks

:15 Wall-facing Handstand Hold

Thu, 01/23/25
Workout of the day

7 Sets OT 5min.

:20 Strict Toes to Bar

:20 V-up

4:00 Recovery Bike

3 Sets:

30 Banded Face Pulls

50 Band Good Mornings

Wed, 01/22/25
Workout of the day

Pause Overhead Squat

2-2-2-2-2

-Barbell starts on floor

3 Rounds for time:

15 Overhead Squats (95/65)

30/24 Calorie Row

Tue, 01/21/25
Workout of the day

4 Rounds for time:

800m Run

200 ft. Farmer's Carry (70/53 lb)

Mon, 01/20/25
Workout of the day

5 Sets OTmin.

5-7 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5-7 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

3-7 Bar Muscle-ups +

10 Box Jump-overs

9:00 AMRAP

15 Wall Balls

35 Double-unders

Sat, 01/18/25
Workout of the day

5 Sets OT6min.

2:00 of "Cindy"

2:00 Row

2:00 Rest"Cindy" is 5 Pull-ups, 10 Push-ups, 15 Squats

Fri, 01/17/25
Workout of the day

"DT"

5 Rounds for time:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

Thu, 01/16/25
Workout of the day

12:00 AMRAP

20 Reverse Lunges

50 Double-unders

20/15 Calorie Echo Bike

Wed, 01/15/25
Workout of the day

40:00 EASY Jog, Bike, or Row

(Athlete Choice)

3 Sets:

10/10 Copenhagen Planks

1:00 Banded Hip Flexor March

Tue, 01/14/25
Workout of the day

Pause Back Squat

2-2-2-2-2

3 Rounds for time:

10 Thrusters (115/80)

25/20 Calorie Row

Mon, 01/13/25
Workout of the day

5 Sets OTmin.

5-7 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5-7 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

3-7 Bar Muscle-ups +

10 Box Jump-overs

8:00 AMRAP

10 Alternating DB Snatches (50/35)

30 Double-unders

Sat, 01/11/25
Workout of the day

4 Sets OT90sec.

:15 Chin over Bar Hold

3 Kip Swings

5 Kipping Pull-ups (C2B optional, not butterfly)

3 Sets for reps:

1:00 KB Lunges

1:00 Burpee Pull-ups

1:00 KB Squats

1:00 Row

1:00 Rest

Your first session is free. Let's do this.