Daily Workouts
1. Overhead Squat
7 x 3 (build)
2. Strict Handstand Push-up
7 x 5
3. 3 Sets:
Max L-Sit
25 Banded Good Mornings
1:00 Rest
4:00 AMRAP
5 Power Cleans (135/95)
10 Box Jump-overs (24"/20")
2:00 Rest
4:00 AMRAP
7 Power Cleans (115/75)
30 Double-unders
2:00 Rest
4:00 AMRAP
9 Power Cleans (95/65)
40 Plate Hops (10-15 lb)
800m Run
10:00 of "Cindy"
800m Run
10:00 of "Cindy"
800m Run
24:00 EMOM
A. 10 Toes to Bar
B. 10 DB Bench Press
C. 1:00 Row for Cals
Partner Workout
4 Rounds for time:
30 Wall Balls (30/20 lb)
30 Power Cleans (135/95)
30 Bar-facing burpees
For Time:
120/90 Calorie Echo Bike
240 Step-ups (20")
-Partition reps any way you'd like
1. Bench Press
7 x 3 (build)
2. Back Squat
7 x 3 (build)
3. 4 Sets:
:30 Hollow Body Banded Pulldown
:30 Right Side Plank
:30 Left Side Plank
1. 10:00 EMOM
1 Snatch Deadlift +
2 Power Snatches
2. For Time:
30/24 Calorie Row
20 DB Snatches (50/35)
15 Burpee Pull-ups
30:00 AMRAP
4 Pull-ups
8 Push-ups
12 Squats
Every 6:00, run 600 meters.
(0:00, 6:00, 12:00, 18:00, 24:00)
12:00 AMRAP
2-4-6-8-10... DB Hang Clean & Jerk (50/35)
4-8-12-16-20... DB Box Step-ups
3:00 Active Recovery Jog/Walk
5:00 AMRAP
:30 Plank Step-ins
:30 V-ups or Tuck-ups
Partner Workout
In 2:00, complete:
10 Deadlifts (245/165)
15 Bar-facing Burpees
Max Calorie Row in remaining time
2:00 Rest
Alternate 2:00 work/rest intervals with your partner. Your team goal is max total calories on the rowing machine. Each athlete completes 5 sets.
15:00 AMRAP
10 KB Reverse Lunges (53/35)
10 Toes to Bar
15/12 Calorie Echo Bike
1. Push Press
7 x 3 (build)
2. Front Squat
7 x 3 (build)
3. 5 Sets:
:20 Hollow rock/hold
:20 L/Tuck L hang
:20 Plank jacks
5 Sets on a 4:00 Timer-
400m Run
8 Power Cleans
For the 400m runs, shoot for a pace that you can match exactly on all 5 sets. For the power cleans, start at a weight that you can perform all 8 power cleans in one unbroken set of touch and go reps. Build in load on the power cleans each set, but try to keep them touch and go as long as possible.
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
25/20 Calorie Echo bike between each set.
6:00 AMRAP
15 Goblet Squats
15 Box Jump-overs (24"/20")
3:00 Rest
6:00 AMRAP
15 Wall Balls
50 Plate Hops
"Abbate"
For Time:
1 Mile run
21 Clean and Jerks (155/105 lb)
800 Meter Run
21 Clean and Jerks
1 Mile Run
1. 5 Sets:
100 ft. Farmer's Carry
1:00 Echo Bike
Pacing goal: Complete the same or more calories in each set on the bike.
2. 3 Sets:
15 GHD Sit-ups
10 Reverse Lunge + Reach Stretch
Partner Workout
In 24:00, complete:
120 Strict Pull-ups
240 Push-ups
360 Squats
Max Calorie Row in Remaining Time
-One works, one rests.
-Partition pull-ups, push-ups, and squats any way you choose.
3 Rounds for time:
800m Run
60 Walking Lunges
100 Double-unders
12-9-6 reps for time:
Deadlifts (315/205)
Bar muscle-ups
Partner Workout
3 Sets:
4:00 "Cindy"
4:00 Bike for Calories
"One round of "Cindy" consists of 5 Pull-ups, 10 Push-ups, and 15 Air Squats
One partner will start on "Cindy" while the other starts on the bike. Switch places every 3 minutes. Your goal is to accumulate as many rounds as possible of "Cindy" and as many calories as possible on the bike.
3 Rounds for time:
800m Run
30 DB Snatches (50/35)
30 Burpees over dumbbell
DB Bench Press
5 x 10
DB Croc Row
4 x 15
DB Split Squat
3 x 20