Daily Workouts

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

DB Box Step-ups (50/35, 20" box)

Pull-ups (C2B)

Overhead Squat

3-3-3-3-3

5:00 AMRAP

15 Wall Balls (30/20 lb to 10/9 ft.)

50 Double-unders

5 Sets OT3min.

In 2:00, complete as many rounds as possible of:

9 Deadlifts (185/125)

12 Push-ups

15/12 Calorie Echo Bike

1:00 rest between sets

30:00 EMOM

1 Power Snatch +

1 Vertical Jump

Partner Workout

4 Sets:

In 5:00, complete:

400m Run + 500m Row

40 Toes to Bar

Max Burpee Pull-ups in remaining time

1:00 Rest between sets

Deadlift

4-3-2-1-1-1-2-3-4

Pendlay Row

10-10-10-10

Glute Ham Raise

3 x 10

2 sets of:

30sec. Side Plank

30sec. Plank

30sec. Side Plank

30sec. Plank

For Time:

4 Rope Climbs

24 Single Arm DB Thrusters (50/35)

48/36 Calorie Echo Bike

9:00 EMOM

1-6 Muscle-ups

5:00 Rest

7:00 EMOM

Strict Wall-facing HSPU

3:00 Rest

5:00 EMOM

5-25 V-ups

30:00 EMOM

1 Power Clean +

1 Vertical Jump

Partner Workout

15:00 AMRAP

30 Thrusters (100/70)

30 Pull-ups (C2B)

50/40 Calorie Echo Bike

4 Sets:

100 ft. DB Walking Lunge

10 Strict HSPU

21-15-9 reps for time:

KB Swings

V-ups

3 Rounds for time:

400m Run

20 Lateral Burpees over erg

500m Row

Bob's Birthday WOD

For Time:

70 Deadlifts (135/95)

70 Back Squats (135/95)

70 Bench Press (135/95)

11:00 AMRAP

1-2-3-4-5... Muscle-ups

10-20-30-40-50... Double-unders

Partner Workout

3 Sets:

3:00 AMRAP

3 Strict Pull-ups

3 Power Cleans (115/75)

3 Front Squats

3 Push Jerks

3:00 Rest

- Each Athlete completes 3 sets of 3:00 Work/ 3:00 Rest.

- Score is total rounds and reps completed.

12:00 AMRAP

10 Toes to Bar

15 KB Swings

20/15 Calorie Row

3 Rounds for time:

800m Run

100 Step-ups

Back Squat

5-5-5-5-5

Bench Press

5-5-5-5-5

12:00 EMOM

A. 3 Ring Muscle-ups

B. :30 Jump Rope

12:00 EMOM

A. 10-20 Pull-ups (C2B)

B. :45 Echo Bike

Clean & Jerk

Build to a heavy Single

Partner Workout

10 Sets:

In 1:00, complete:

10 DB Thrusters

Max Calorie Echo Bike in remaining time

1:00 Rest

Athletes will alternate 1:00 work intervals with 1:00 rest intervals. Each athlete completes 10 work sets. Score is total calories completed.

20:00 AMRAP

2-4-6-8-10... Burpee Pull-ups

10-20-30-40-50... Sandbag Step-ups

Hang Power Snatch

3-3-3-3-3

3 Rounds for time:

10 Hang Power Snatches (95/65)

25/20 Calorie Row