Daily Workouts

Wed, 09/28/22
Workout of the day

Bench Press

Build to a heavy single

Then, 3 x 3 @ 80% of today's heavy single

15-12-9 reps for time:

DB Power Cleans (50/35)

Burpee Box Jump-overs

Tue, 09/27/22
Workout of the day

5 Rounds for time:

400m Run

50 ft. Walking Lunge

3 Rope Climbs

Mon, 09/26/22
Workout of the day

Back Squat

Build to a heavy single

Then, 3 x 3 @ 80% of today's heavy single.

7:00 AMRAP

4 Bar Muscle-ups

10 Thrusters (95/65)

Sat, 09/24/22
Workout of the day

Partner Workout

16:00 AMRAP

5 D-ball Cleans (100/70)

10 Weighted Sit-ups (10 lb)

+

Row for calories

Both athletes work simultaneously on the couplet and the row. Switch every two rounds of the couplet. Score is total reps + calories completed.

Fri, 09/23/22
Workout of the day

Overhead Squat

5 x 3 (build)

For Time:

15 Overhead Squats (60% of today's heavy triple)

20 Pull-ups (C2B)

25/20 Calorie Echo Bike

Thu, 09/22/22
Workout of the day

Deadlift

Build to a heavy single

Then, 3 x 3 @ 75% of today's heavy single

4 Sets:

10 Glute Ham Raises

8:00 EMOM

A. :20 L-Sit

B. :30 Banded Good Mornings

Wed, 09/21/22
Workout of the day

"Filthy 50"

For Time:

50 Box jumps (24"/20")

50 Jumping pull-ups

50 Kettlebell swings (35lbs/26lbs)

50 Walking lunges

50 Knees to elbows

50 Push press (45lbs/35lbs)

50 Back extensions

50 Wall ball shots (20lbs/14lbs to 10/9 foot target)

50 Burpees

50 Double unders

Tue, 09/20/22
Workout of the day

15:00 AMRAP

10 Push-ups

10 DB Box Step-overs

20 Calorie Row

Mon, 09/19/22
Workout of the day

10:00 EMOM

2 Power Cleans +

2 Push Jerks

3 Rounds for time:

12 Clean & Jerks (135/95)

400m Run

Sat, 09/17/22
Workout of the day

"Bradshaw"

10 rounds for time:

3 Handstand push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double-unders

Fri, 09/16/22
Workout of the day

Partner Workout

12 Rounds for time

20 ft. DB Front Rack Lunge

10 DB Hang Snatch

20 ft. DB Front Rack Lunge

15/12 Calorie Echo Bike

Alternate complete rounds with your partner.

Thu, 09/15/22
Workout of the day

5 Sets on a 5:00 Timer:

In 1:30, complete:

8 Bench Press (60-70% 1RM)

Max Calorie Row in remaining time

During recovery, complete 200m easy jog

Wed, 09/14/22
Workout of the day

10:00 EMOM

2 Power Cleans

10:00 EMOM

2 Front Squats

Goal today is SPEED. Start light and build as you go. Load should not exceed 80% 1RM.

5:00 EMOM

:15 L-Sit

5:00 EMOM

:15 - :30 Hollow Rocks

Tue, 09/13/22
Workout of the day

5:00 EMOM

2-6 Strict HSPU +

6 Reverse Lunges

5:00 EMOM

2-6 Strict C2B Pull-ups +

6 Single Leg KB Deadlifts

For Time:

21 Burpee Pull-ups

800m Run

15 Burpee Pull-ups

600m Run

9 Burpee Pull-ups

400m Run

Mon, 09/12/22
Workout of the day

15:00 AMRAP

Bike for Cals

EMOM, complete 10 wall balls

Sat, 09/10/22
Workout of the day

6 Rounds for time:

6 Strict HSPU

12 Kettlebell Swings (70/53)

36 Double-unders

300m Run

Fri, 09/09/22
Workout of the day

Partner Workout

16:00 AMRAP

11 Power Cleans (135/95)

11 Front Squats

11 Toes to Bar

+

Row for Calories

Both partners work simultaneously, one on the triplet, one on the row. Switch places every time a round of the triplet is completed.

Thu, 09/08/22
Workout of the day

32:00 EMOM

A. 2-10 Strict Pull-ups

B. 8/8 Bulgarian Split Squats

C. :30 Ski

D. :30 GHD Hollow Hold

Wed, 09/07/22
Workout of the day

Hang Power Snatch

Build to a heavy single in 7 sets

Then, 3 x 3 @ 80% of today's heavy single

3 Rounds for time:

20 DB Hang Power Snatches (50/35)

20 Lateral Burpees

Tue, 09/06/22
Workout of the day

5 Rounds for time:

400m Run

10 Deadlifts (225/155)

50 Double-unders

Mon, 09/05/22
Workout of the day

5 Rounds for reps:

1:00 Med Ball Step-ups

1:00 Ring Rows

1:00 Echo Bike

1:00 Rest

Sat, 09/03/22
Workout of the day

3 Rounds for time:

40 Wall Balls

200m Farmer's Carry (50/35)

200m D-ball Bearhug Carry (100/70)

Fri, 09/02/22
Workout of the day

Partner Workout:

4:00 Row

12:00 AMRAP:

4 Strict HSPU

6 Strict Pull-ups

10 V-Ups

4:00 Row

One works, one rests.

Score is total calories rowed + reps of the AMRAP

Thu, 09/01/22
Workout of the day

"Final Sprint"

For time:

30/25-cal Echo bike

20 Burpee box jump-overs (30"/24")

10 D-ball Cleans (150/100)

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