Daily Workouts
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
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
15:00 AMRAP
15 Wall Balls (20/14 lb. to 10/9 ft)
20/15 Calorie Row
-Compare to 8/30/24
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
Teams of 4:
Max Distance Ski in 24:00
-Alternate 2-minute work sets.
-During each rest, complete 100m Sandbag or D-ball Carry
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.
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
20:00 AMRAP
20/15 Calorie Echo Bike
30 Med Ball Twists
50 ft. DB Walking Lunge
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.)
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.
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.
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
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
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
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
4 Rounds for time:
800m Run
200 ft. Farmer's Carry (70/53 lb)
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
5 Sets OT6min.
2:00 of "Cindy"
2:00 Row
2:00 Rest"Cindy" is 5 Pull-ups, 10 Push-ups, 15 Squats
"DT"
5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
12:00 AMRAP
20 Reverse Lunges
50 Double-unders
20/15 Calorie Echo Bike
40:00 EASY Jog, Bike, or Row
(Athlete Choice)
3 Sets:
10/10 Copenhagen Planks
1:00 Banded Hip Flexor March
Pause Back Squat
2-2-2-2-2
3 Rounds for time:
10 Thrusters (115/80)
25/20 Calorie Row
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
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