Daily Workouts

Sat, 06/12/21
Workout of the day

1. Deadlift

3 x 10

2. 3 Rounds on a 3:00 Timer:

400m Run

Max strict pull-ups in remaining time

Fri, 06/11/21
Workout of the day

Partner Workout

15:00 AMRAP

Partner 1:

10 KB Sumo Deadlift High Pulls (53/35)

10 Goblet Squats

10 Burpees

Partner 2:

Bike for Calories

-Switch places every completed round of the triplet

-Score is total reps + total calories

Thu, 06/10/21
Workout of the day

1. Push Press

3 x 5

2. 3 Rounds for time:

20 Push Press (95/65)

20 Box Jumps

500m Row

Wed, 06/09/21
Workout of the day

1. Build to a heavy set of:

1 Clean lift off (to bottom of knee) +

1 Pause power clean (:02 pause at bottom of knee) +

1 Hang Power clean

2. 7:00 AMRAP

5 Strict Pull-ups

5 Power cleans (135/95)

Tue, 06/08/21
Workout of the day

1. 30-20-10 Reps for time:

Wall balls

Burpees

2. Pause Front Squat

5 x 2

:03 pause in bottom of squat

Mon, 06/07/21
Workout of the day

For Time:

800m Run

100 ft. Overhead Lunge (45/25 lb)

25 Toes to Bar

400m Run

25 Toes to Bar

100 ft. Overhead Lunge

800m Run

Sat, 06/05/21
Workout of the day

5 Rounds for reps:

1:00 Strict Pull-ups

1:00 DB Push Press

1:00 Bike

1:00 Rest

Fri, 06/04/21
Workout of the day

1. Squat Clean

5 x 2

2. Partner Workout

15:00 AMRAP

1-3-5-7-9... rep rounds of:

Burpee Box Jumps (24"/20")

Squat Cleans (155/105)

-Partners alternate complete rounds

Thu, 06/03/21
Workout of the day

24:00 EMOM (6 Sets)

A. :45 Ski

B. :45 Banded Good Mornings

C. :30 Hollow Body PVC Pull-down

D. :45 Wall Walks

Wed, 06/02/21
Workout of the day

1. Deadlift

3 x 5

2. 10:00 AMRAP

Row for Calories

Every 2:00, complete:

10 Deadlifts (185/125)

Tue, 06/01/21
Workout of the day

4 Rounds for time:

40 Double-unders

30 Sit-ups (feet anchored)

20/15 Calorie Bike

10 DB Hang Power Cleans

Mon, 05/31/21
Workout of the day

For time:

1 Mile run

100 Pull ups

200 Push ups

300 AIr squats

1 Mile run

*If you have a weighted vest or body armor, wear it

Sat, 05/29/21
Workout of the day

1. 10:00 EMOM

3 Power Cleans

2. 21-15-9 reps for time:

Power Cleans (115/80)

Calorie Echo Bike

Fri, 05/28/21
Workout of the day

Partner Workout

3 Rounds for time:

30 KB Swings (70/53)

40 Burpee Box Jumps

50 Calorie Row

Thu, 05/27/21
Workout of the day

1. 3 Rounds for time:

25 Sit-ups

75 Double-unders

400m Run

(15:00 cap)

2. 10:00 EMOM

5 Strict Pull-ups

3. 10:00 EMOM

10 Barbell Push-ups

Wed, 05/26/21
Workout of the day

1. Deadlift

5 x 3 (build)

2. 10:00 AMRAP

1-2-3-4-5... Deadlifts (185/125)

12/10 Calorie Echo Bike

Tue, 05/25/21
Workout of the day

1. Overhead Squat

5 x 3 (build)

2. Ring Dip

5 x 10

3. 2:00 Band Pulldown

Mon, 05/24/21
Workout of the day

For Time:

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

*Partition pull-ups, push-ups, and squats any way you'd like

Sat, 05/22/21
Workout of the day

1. Back Squat

3 x 10 @ 70% 1RM

2. 30-20-10 reps for time:

Single Arm DB Thruster (50/35)

Toes to Bar

Fri, 05/21/21
Workout of the day

Partner Workout

20:00 AMRAP

10 Deadlifts (245/165)

20 Bar-facing burpees

10-20-30-40-50... Calorie Row

One works, one rests. Partition reps any way you'd like

Thu, 05/20/21
Workout of the day

1. 5:00 AMRAP

60 ft. D-ball Push (150/100)

50/40 Calorie Ski

60 ft. D-ball Pull (150/100)

2. 10:00 EMOM

5 Strict Pull-ups

3. 10:00 EMOM

10 Barbell Push-ups

Wed, 05/19/21
Workout of the day

15:00 AMRAP

10 Reverse Lunges (53/35)

15/12 Calorie Echo Bike

30 Double-unders

Tue, 05/18/21
Workout of the day

1. Build to a heavy set of:

1 Power Clean +

1 Hang Clean +

2 Split Jerks

2. Ring Dip

5 x 9

3. 2:00 Band Pulldown

Mon, 05/17/21
Workout of the day

4 Rounds of 3-6-9 Pull-ups, Push-ups, Squats

3 Rounds of 4-8-12

2 Rounds of 5-10-15

1 Round of 10-20-30

2 Rounds of 5-10-15

3 Rounds of 4-8-12

4 Rounds of 3-6-9

Run 400m after each set.

Your first session is free. Let's do this.