Daily Workouts
1. "Karen"
For Time
150 Wall Balls
2. Back Squat
3 x 3
1. Power Clean
Build to a heavy double
2. 21-18-15-12-9-6-3 reps for time
Power Cleans (115/80)
Pull-ups (C2B)
20:00 AMRAP
5 Deadlifts (225/155)
10 Burpees
15/12 Calorie Echo Bike
3 Rounds for time
1000m Row
800m Run
"OMAR"
For Time
10 Thrusters (95/65)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees
1. 5 Sets
5 Deadlifts (build)
5 Strict HSPU
2. 3:00-
20 D-ball cleans (100/70)
Max Calorie Ski in remaining time
1. Every 3:00 x 5 sets
15-12-9-6-3
Power Cleans
-Add weight each round-Shoot for unbroken sets
2. 3 Rounds for time
15 Toes to Bar
15 Power cleans (135/95)
15 Box jump-overs
10:00 AMRAP
A. 1:00 Echo Bike
B. 12 Pull-ups (C2B)
4:00 Rest
10:00 AMRAP
A. 1:00 Row
B. 16 DB Snatches
Scores are total calories on the bike and total calories on the erg
Front Squat
5 x 3
For time:
Run 1,600 meters9 Thrusters (115/75)Run 800 meters15 ThrustersRun 400 meters21 Thrusters
For Time
2-4-6-8-10-12 Devil's Press20/15 Calorie Echo Bike
15:00 AMRAP
5 Bar muscle-ups10 Box Jump-overs15 Wall balls
5 Rounds on a 4:00 Timer:
In 2:30, complete:
20 dumbbell box step-ups (50/35)Max Calorie Row in remaning time
Score is total calories completed
For Time
60/50 Calorie Echo Bike20 Clean & Jerks (135/95)40 Bar-facing burpees
At 20:00 mark,
For Time
40 Bar-facing burpees20 Clean & Jerks (135/95)60/50 Calorie Echo Bike
1. Front Squat
5 x 10
2. 7:00 AMRAP
10 KB Swings (53/35)10 KB Lunges30 Double-unders
1. Power Snatch
7 x 3Add load as technique allows
2. Bicouplet 1
21-15-9 reps for time:
Snatches (85/55)Chest-to-bar pull-ups
7:00-
800m RunAMRAP DT in remaining time
6:00-
800m RunAMRAP DT in remaining time
5:00-
800m RunAMRAP DT in remaining time
-Perform on a running clock
3 Rounds:
5:00 AMRAP
Buy-in: 30/24 Calorie Echo Bike
AMRAP in remaining time:
5 D-ball cleans (100/70)5 Burpee box jumps (24"/20")
3:00 Rest between rounds
20:00 EMOM
A. 5-10 Strict HSPUB. :30 DB LungesC. 5-10 Strict pull-upsD. :30 Double-unders
1. Back squat
5 x 3
2. 10 Rounds for time
15 Wall balls15/12 Calorie row
1. "Helen"
3 rounds for time:
400m Run21 KB Swings, 53/3512 Pull-ups
2. Weighted Pull-up
5 x 3(compare to 7/14)
15:00 EMOM
5 x 2 High Hang Snatch5 x 2 Hang Snatch5 x 2 Snatch
10:00 AMRAP2-4-6-8-10...
Power Snatches (95/65)Burpees(compare to 9/2/20)
15:00 AMRAP
12 Calorie Echo bike12 DB Snatches (50/35)36 Double-unders
"Harvell"
2 Rounds For Time with a partner:
50 Strict Pull ups200 meter plate carry33 Power Cleans (135/95)400 meter plate carry55 Front Squats (135/95)66 Burpees with 1 additional Pushup at the bottom
5 Sets
10/10 Single Leg Deadlifts:15 L-Sit
5 Sets
5 Bench press (build)5 Strict toes to bar