Daily Workouts
24:00 EMOM
A. :45 Step-ups
B. :30 Bottom Half Sit-ups
C. :45 Ski
D. :30 KB Reverse Lunges
E. :45 Step-ups
F. :30 Hip Extensions
Close Grip Bench Press
Build to a heavy single
10:00 EMOM
10 Barbell Push-ups
10:00 EMOM
3-7 Strict Pull-ups
100 Band Pull-aparts
"Nancy"
5 Rounds for time:
400m Run
15 Overhead Squats (95/65)
"Christine"
3 rounds for time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (24"/20")
6 Sets for Quality:
5 Strict Toes to Bar
20 ft. Handstand Walk
40 ft. Front Rack DB Walking Lunge
Partner Workout
5 Sets:
In 2:00, complete:
:30 D-ball Bearhug Hold
10 Burpee Box Jump-overs
Max Cal Echo Bike in remaining time
2:00 Rest
Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed
5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time
*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats
5 Rounds for time:
20 V-ups
40/32 Calorie Row
Snatch Push Press + Overhead Squat
Build to a heavy single
5 Overhead Squats @ 75%-4-3
4 Sets building in load:
6 Alternating DB Snatches
8 Back Rack Backstepping Lunges
3:00 EMOM
:40 Med Ball Twists
4 Rounds for time:
400m Run
5 Ring Muscle-ups
60 Double-unders
3 Rounds for time:
20 Toes to Bar
25 Wall Balls
30 Med Ball Step-ups (20/14 lb, 20")
Partner Workout
16:00 AMRAP
10-20-30-40-50...
Power Cleans (95/65)
Bar-facing Burpees
Calorie Ski
One works, one rests. Partition reps between partners any way you'd like
15:00 AMRAP
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
20 Cross-overs
Wide Stance Box Squat
Build to a heavy single
-Compare to 5/3/23
Good Morning
5-5-5-5 (build)
Seated Hamstring Curls
100 Reps
Copenhagen Plank
3 x 5 per side
-:03 pause at top of each rep
3 Rounds for time:
10 Power Snatches (95/65)
15 Overhead Squats
25/20 Calorie Row
10 rounds for time of:
200-m run
3 ring muscle-ups
5 rounds for reps:
1:00 Burpees
1:00 Push Press (95/65 lb)
1:00 Row for Calories
1:00 Rest
"Saman"
8 Rounds For Time
13 Deadlifts (185/125lb)
17 Wall Balls (20/14lb)
400m Run
10 Sets on a 1:30 timer:
5 Strict Pull-ups
5 Ring Dips
1 Front Squat (build, from floor)
5 rounds for time:
20 Box jumps (24"/20")
25 Kettlebell swings (53/35 lb)
For time:
50 GHD sit-ups
40 Dumbbell snatches (50/35)
30 Chest-to-bar pull-ups
20 Handstand push-ups
10 Power cleans (185/125)
Run 4 miles for time
Or
Ruck 3 miles for time
♀ 30 lb/♂ 45 lb pack
Back squat
5-5-5-5-5
Front squat
3-3-3-3-3
20:00 AMRAP
5 push jerks, left arm (50/35 lb)
5 push jerks, right arm
10 push-ups
15-cal. row