Daily Workouts

24:00 EMOM

A. :45 Step-ups

B. :30 Bottom Half Sit-ups

C. :45 Ski

D. :30 KB Reverse Lunges

E. :45 Step-ups

F. :30 Hip Extensions

Close Grip Bench Press

Build to a heavy single

10:00 EMOM

10 Barbell Push-ups

10:00 EMOM

3-7 Strict Pull-ups

100 Band Pull-aparts

"Nancy"

5 Rounds for time:

400m Run

15 Overhead Squats (95/65)

"Christine"

3 rounds for time:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24"/20")

6 Sets for Quality:

5 Strict Toes to Bar

20 ft. Handstand Walk

40 ft. Front Rack DB Walking Lunge

Partner Workout

5 Sets:

In 2:00, complete:

:30 D-ball Bearhug Hold

10 Burpee Box Jump-overs

Max Cal Echo Bike in remaining time

2:00 Rest

Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed

5 rounds of Cindy for time

5 minutes to establish a heavy deadlift

5 rounds of Cindy for time

*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats

5 Rounds for time:

20 V-ups

40/32 Calorie Row

Snatch Push Press + Overhead Squat

Build to a heavy single

5 Overhead Squats @ 75%-4-3

4 Sets building in load:

6 Alternating DB Snatches

8 Back Rack Backstepping Lunges

3:00 EMOM

:40 Med Ball Twists

4 Rounds for time:

400m Run

5 Ring Muscle-ups

60 Double-unders

3 Rounds for time:

20 Toes to Bar

25 Wall Balls

30 Med Ball Step-ups (20/14 lb, 20")

Partner Workout

16:00 AMRAP

10-20-30-40-50...

Power Cleans (95/65)

Bar-facing Burpees

Calorie Ski

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

15:00 AMRAP

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

20 Cross-overs

Wide Stance Box Squat

Build to a heavy single

-Compare to 5/3/23

Good Morning

5-5-5-5 (build)

Seated Hamstring Curls

100 Reps

Copenhagen Plank

3 x 5 per side

-:03 pause at top of each rep

3 Rounds for time:

10 Power Snatches (95/65)

15 Overhead Squats

25/20 Calorie Row

10 rounds for time of:

200-m run

3 ring muscle-ups

5 rounds for reps:

1:00 Burpees

1:00 Push Press (95/65 lb)

1:00 Row for Calories

1:00 Rest

"Saman"

8 Rounds For Time

13 Deadlifts (185/125lb)

17 Wall Balls (20/14lb)

400m Run

10 Sets on a 1:30 timer:

5 Strict Pull-ups

5 Ring Dips

1 Front Squat (build, from floor)

5 rounds for time:

20 Box jumps (24"/20")

25 Kettlebell swings (53/35 lb)

For time:

50 GHD sit-ups

40 Dumbbell snatches (50/35)

30 Chest-to-bar pull-ups

20 Handstand push-ups

10 Power cleans (185/125)

Run 4 miles for time

Or

Ruck 3 miles for time

♀ 30 lb/♂ 45 lb pack

Back squat

5-5-5-5-5

Front squat

3-3-3-3-3

20:00 AMRAP

5 push jerks, left arm (50/35 lb)

5 push jerks, right arm

10 push-ups

15-cal. row