Daily Workouts

3/28 Whiteboard Briefing

"Tabata This"

Sit-ups

Push-ups

Jumping Squats

DB/KB Rows

BurpeesThe Tabata interval is :20 of work followed by :10 if rest for 8 rounds (4 minutes at each movement).

Endurance Workout

Run your fastest mileWalk/jog 400 m for recoveryRun 1200 m at mile paceWalk/jog 400 m for recoveryRun 800 m at mile paceWalk/jog 400 m for recovery Run 800 m (yes-800 m)Jog 400 m for recovery

3/27 Whiteboard Briefing

"Barazza"

18:00 AMRAPRun 200 meters9 Deadlifts (275/185)6 Burpee bar muscle-ups

No Equipment Version

18:00 AMRAPRun 200 meters15 KB/DB Swings, Snatch, or Deadlift12 Burpees with an extra push-up

*If you don't have a DB/KB, choose any object to pick up for your deadlifts!

3/26 Whiteboard Briefing

3 Sets

10 KB/DB Bulgarian split squat @3011REST :45 between each leg

3 Sets

10 Single Leg Romanian Deadlifts @3011REST :45 between each leg

3 Sets

:30/:30 Front Scale:30/:30 Back ScaleRest 1:00

Core Finisher

3 Rounds:30 on/ :15 offRotating PlanksV-Sit SlidesCrossbody Mountain ClimbersCandlestick to Jump

3/25 Whiteboard Briefing

15:00 AMRAP

10 Sit-ups

15 DB/KB Squats

20 DB/KB Snatches or Swings

25 Double-unders or Tuck Jumps

3/24 Whiteboard Briefing

15:00-

Run @ 80% effort

When your clock reaches 15 minutes, turn around and run back to where you started, retracing the same path. On the way back, it's for time. Give it all you've got to complete your route in less than 15:00. Record total time of completion.

Core Finisher

10:00 AMRAP10 Down-Ups 10 V-Ups10 Plank Walkouts10 Reach Thrus (each side)10 Seated Leg Lifts

3/23 Whiteboard Briefing

7:00 AMRAP

2-4-6-8-10...

Object Forward Lunges

Push-ups

2:00 Rest

Then, for time

Start at the last rep you completed on the 7:00 AMRAP and work your way back down the ladder, finishing with the round of 2. This time, do object REVERSE lunges (stepping back each rep) instead of forward lunges.

Core Finisher

2 Rounds (10:00):40 on / :20 offMountain ClimbersHollow HoldPlank Walk UpsSuperman’sWindshield Wipers(Scale to :30 on / :30 off)

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10...

Single Arm DB/KB Thrusters (1 rep = 1 right arm thruster + 1 left arm thruster)

Lateral Burpees

Round 1 is 1 thruster with right arm + 1 thruster with left arm + 1 lateral burpee over your DB/KBRound 2 is 2 thrusters with right arm + 2 thrusters with left arm + 2 lateral burpees over DB/KBContinue adding 1 rep to each movement every round for 15 minutes

12:00 AMRAP

10 Yard Handstand Walk

190 Yard Run

Rest 1:00

Then, For Time

1200m Run

Core Finisher

3 Rounds Not For Time

:45 side plank each side

:30 hollow rocks/hold

1:00 wall sit

Core Finisher Demo

DB/KB Complex

5 Sets per side

5-10 Seated Single Arm Arnold Press*

into:

1 Turkish Get-up

into:

10 Yard Overhead Lunge

(this will go for 100 yards if done on a football field)

Workout Demo

6 Rounds for time

20 Jumping Lunges

20 Push-ups

Workout Demo

4 Rounds for time

400m Run

50 Air Squats

Core Finisher

6:00 EMOM (3 Sets)

A. :40 Tuck-ups

B. :40 Elbow Jacks

followed immediately by:

2:00 Elbow Plank

10-20-30-40-50 Reps for time

Double-unders

DB/KB Snatch

4 Rounds for time

400m Run

25 Burpees

Gear Checkout & Open Gym 5:00 AM - 7:30 PM Monday, 3/16.

We'll be here all day to visit and answer any gym-related questions you guys have.

Partner Workout

18:00 AMRAP

20 Hang power cleans (135/95)

40 Push-ups

60/45 Calorie Row or Ski

32:00 EMOM (8 rounds)

A. 6 Deadlifts (275/185)

B. 18 Wall Balls

C. 6 Burpee Bar Muscle-ups

D. 18/14 Calorie Echo Bike

(EMOM = Every minute on the minute)

5 Sets

1-3 Rope Climbs

12/12 DB Bulgarian Split Squats @2020

100 ft. KB Farmer's Carry

"Annie"

50-40-30-20-10 reps for time

Double-unders

Sit-ups

Bench Press

5 x 4

Power Clean

5 x 4

3:00

Max Calorie Row

Overhead Squat

10-8-6-4-3-2 (build)

3 Rounds for time

400m Run

21 Overhead Squats (95/65)

7 Bar Muscle-ups

11-10-9-8-7-6-5-4-3-2-1 reps of

Front Squats (135/95)

Lateral Burpees

Partner Workout

3 Rounds for time

50 Sandbag Step-ups (50/40)

25 D-ball cleans over post (150/100)

50 Burpee box jump-overs (24"/20")

Partner Workout

For Time

10-20-30-40-50 reps of

DB Thrusters (50/35)

Calorie Bike

Back Squat

3 x 5 @ 75% 1RM

15:00 AMRAP

5 Strict pull-ups

10 Push-ups

15 Sit-ups

20 Jumping lunges

200m Run

Bench Press

5 x 5

Power Clean

5 x 5

3:00

Max Calorie Ski

5 Sets

2:00 Work/2:00 Rest

6 Bar muscle-ups

12 Deadlifts (225/155)

Max calorie row in remaining time

For Time

1-2-3-4-5-6-7-8-9-10-11 reps of

Front Squats (135/95)

Lateral Burpees