Daily Workouts
"Helen"
3 rounds for time
400m Run
21 KB Swings (53/35)
12 Pull-ups
Weighted Pull-up
5 x 3
Power Clean
Build to a heavy double
For Time on 1:00 Work/ 1:00 Rest Intervals
10-8-6-4-2 Power cleans (205/140)
15 Burpees after each round
2 Rounds for reps
5:00 "Cindy"
5:00 Echo Bike
Partner one performs 5:00 of Cindy while partner 2 bikes for 5:00, then switch. Repeat for 2 rounds (20 minutes).
One round of "Cindy" consists of 5 pull-ups, 10 push-ups, and 15 squats
For Time
60 Calorie row
45 DB Box Step-overs (50/35, 24"/20")
30 Toes to bar
15 DB Devil's press (50/35)
10:00 EMOM
A. 3-10 Strict HSPU
B. 10 DB Rows
2:00 Rest
10:00 AMRAP
10 Russian KB swings (70/53)
40 ft. Handstand walk
Front squat
Build to a heavy set of 3
15:00 AMRAP
15 Wall balls
10 Burpees
5 Strict pull-ups
200m Run
5:00 AMRAP
10 Power cleans (135/95)
50 Double-unders
5:00 Rest
5:00 AMRAP
10 Deadlifts (185/125)
15/12 Calorie Echo Bike
For Time
100 Calorie row
100 DB Snatch (50/35)
100 Wall balls + bar hang*
100 Burpee box jump-overs
100 Calorie row
*For the wall balls, one partner must maintain a pull-up bar hang in order for the other to perform wall balls
15:00 AMRAP
20 ft. Handstand walk
20 ft. Reverse lunge
10 KB/DB Deadlifts
80 ft. Farmer's carry
20 Sit-ups
Back Squat
5 x 5 (build across 5 sets)
21-15-9 reps for time
D-ball clean (100/70)
Calorie Echo bike
For Time
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35lbs/26 lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/35lbs)
50 Back extensions
50 Wall ball shots (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders*For the jumping pull-ups, set a box (or use adjustable pull-up bar) below pull-up bar so that when arms are straightened the pull-up bar is mid-way down the forearm.
Build to a heavy set of
1 Squat clean +
1 Hang squat clean +
1 Front squat +
1 Split Jerk
7:00 AMRAP
2-4-6-8-10...
Power clean & jerks (135/95)
Pull-ups (C2B)
For Time
10 Rope climbs
50 Thrusters (115/80)
8 Rope climbs
40 Thrusters
6 Rope climbs
30 Thrusters
4 Rope climbs
20 Thrusters
2 Rope climbs
10 Thrusters
One works, one rests. Partition reps between partners any way you'd like.
For Time
20 D-ball cleans (100/70)
30 Box jump-overs
40 Deadlifts (155/105)
50/40 Calorie Echo bike
12:00 EMOM
1 High hang snatch +
1 Hang snatch from top of knee
For Time
400m Run
15 Overhead squats (95/65)
10 Toes to bar
400m Run
15 Overhead squats
10 Toes to bar
400m Run
15 Overhead squats
10 Toes to bar
400m Run
30:00 EMOM (6x)
A. :30 Strict pull-ups
B. :45 DB Front rack lunge
C. :30 Push-ups
D. :45 KB Farmer's carry
E. :30 GHD Sit-ups
7:00 AMRAP
5 Power cleans (135/95)
10 Lateral burpees
15 Calorie row
Rest 7:00 and repeat.
20:00 AMRAP
10/8 Calorie Echo bike
7 Deadlifts (135/95)
6 Hang power cleans
5 Push jerks
4 Bar-facing burpees-Alternate full rounds with your partner-Reset bike monitor each round
5 Rounds not for time
8/8 Barbell reverse lunges
:15 L-sit
5 Rounds not for time
4/4 Turkish get-ups
100m Farmer's carry
Shoulder press
5-4-3-2-1
12:00 AMRAP
10 Med ball cleans
10 KB Sumo deadlift high pulls
15 Sit-ups
3 Rounds not for time
5 Strict pull-ups
10 Ring push-ups
15 Banded goblet squats
200m Run-Perform pull-ups, push-ups, and squats strict and slow. Focus on perfect movement.-Rest as needed between exercises.
3 Rounds for time
15 Wall balls
10 D-ball cleans
400m run
5 Rounds not for time
5 Deadlifts
5 Box jumps
500m Row-Build in load each set of deadlifts-Move immediately from deadlifts to 5 high box jumps. Build in height each set (jump higher each set, box height does not always necessarily need to increase- no misses!)-Row for quality technique. Pick a pace you can maintain every round and strive for the same 500m time every round-Rest as needed between rounds
For Time
33-27-21-15-9 rep rounds of:
95-lb. Thrusters
Chest-to-bar pull-upsTime cap: 20 minutes
4-5 Rounds not for time
10 Banded hollow body pull-downs
100 ft. KB/DB suitcase + waiter's carry
10/10 Single leg deadlifts
100 ft. Reverse sled pull
1:00 Parallette shoot throughs