Daily Workouts
Partner Workout
3 rounds for time
50 Calorie row
50 Push press (115/80)
50 Box Jump-overs
5 rounds:
3:00 Bike
5:00 Rest
Choose an Airdyne, Assault Bike, or Concept 2 Bikeerg and stick with it for all five rounds. Establish an aggressive but not frantic pace for the first interval and then shoot for consistency across all five rounds. If 5:00 rest "feels" too long, there is a simple solution: do more during your next 3:00 work interval! Let's Go!
10:00 AMRAP
10 D-ball cleans (100/70)
50 ft. Handstand walk
5:00 Rest
10:00 AMRAP
10 DB Rows (50/35)
50 ft. DB Lunge
"Helen"
3 rounds for time
400m Run
21 KB Swings (53/35)
12 Pull-ups
Front Squat
5 x 3 on a 3:00 Timer
2 rounds for time
25 Toes to Bar
50 Wall Balls
30:00 AMRAP
Run 800 meters
Then, 2 rounds of:
5 Power cleans (185lbs/125lbs)
10 Deadlifts (185lbs/125lbs)
30 Double Unders
24:00 EMOM
Strict HSPU
Strict Pull-ups
Ring Push-ups
Ring Rows
Push-ups
Hand-over hand sled pulls
*Perform 4 consecutive minutes at each movement before switching to the next movement. For each minute of work, choose a number that is challenging yet sustainable.
5:00 AMRAP
2 Rope Climbs
15 Calorie Airdyne
5:00 REST
5:00 AMRAP
15 Calorie Row
15 KB Swings
20:01 AMRAP
9 Thrusters
11 Bar-facing Burpees
343m Run
Overhead Squat
5 x 5
Hang Snatch
5 x 3
3 Rounds for time
20 Kettlebell swings (53lbs/35lbs)
20 Front squats (95lbs/65lbs)
20 Box jumps (24"/20")
20 Push press (95lbs/65lbs)
Not for time
6 x :10 Negative Pull-Up
3 x 3 Strict Pull-Up
Use a light band or add load as necessary.
Deadlift
5-5-5-5-5
Rest 3:00 - 4:00 between sets
Not for time
3 X 0:25 L-sit hold
50 Abmat sit-ups*
1:00 Band resisted plank hold
*Slow and controlled, no arm swing
28:00 EMOM (7 rounds)
20/15 calorie row
5 Bar muscle ups
50 Double unders
15 Burpees
3 Rounds for time
400 meter Run
10 Thrusters (135lbs/95lbs)
3 Rounds NOT for time
0:20 Ring support hold (low rings)
15 Knees on floor Y-outs
10:00
Build to a heavy single power clean
Partner Workout
15:00 AMRAP
10 Power cleans*
20 Med Ball Sit-ups
40 Calorie Airdyne
*Use 75-80% of today's heavy single
Partner workout
3 Rounds for time
15 Double KB Russian swings (53lbs/35lbs)
300-meter Row
*One person does 15 swings AND the 300-meter row, then the next person goes....that is one round. Make each round a true sprint effort.
3 Rounds NOT for time
12 Goblet tempo squats
1 - 3 legless rope climbs
*0:03 lowering phase on goblet squats
3 Rounds for time
21 Toes to bar
15 Back squats (185lbs/125lbs)
9 Push jerks (185lbs/125lbs)*Bar is taken from the floor for back squats.
For time
35/30-cal. SkiErg
30 Burpees to 6" touch
40 DB overhead squats (50lbs/35lbs)
40 Single-leg squats
25 Box jump-overs (42"/36")
100m Sled pull (135/90)
5 Rounds
0:00 - 2:00 Row 500/450 meters
2:00 - 4:00 AMRAP 50 singles + 10 doubles
4:00 - 6:00 Run 400 meters *As fast as possible*
6:00 - 8:00 Practice a gymnastics skill of choice
Modify distance and reps for each section based on 1:45 of work and 0:15 of rest.
Suggestions for gymnastics skill practice:
*Straight body strict ring muscle-up drill
*Kick to handstand drills
*Feet on floor strict muscle-up transition drill
*Single leg piked handstand drills
*Pike compression drill
*Peg board lock out drill
Every 2:00 for 4 sets
5 Push Press
10 Rounds for reps
0:15 Strict pull-ups
0:30 Push-ups
0:45 Air squats
0:30 Rest
24:00 Partner AMRAP
Alternate 12 two-minute rounds of
200m Run
10 DB Thrusters (50/35 lb.)
Max Burpee Box Jumps in remaining time (24"/20")
Score is total burpee box jumps completed.
*Each partner completes 6 two-minute rounds
**During your 2:00 rest while your partner is working, perform 7 strict pull-ups
5 rounds not for time
6 Back Squats
6 Box Jumps (36"/30")
100 ft. Prowler push
200 meter row (sprint)
6:00 AMRAP
2 Deficit Handstand push-ups
4 Hang Power Cleans (225/155)
3:00 Rest
6:00 AMRAP
7 Handstand push-ups
10 Hang Power Cleans (135/95)
For time
20 Pull-ups
30 Overhead squats (115lbs/75lbs)
20 Pull-ups
20 Overhead squats (145lbs/100lbs)
20 Pull-ups
10 Overhead squats (175lbs/125lbs)
20 Pull-ups