Daily Workouts

Wed, 05/18/22
Workout of the day

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

Tue, 05/17/22
Workout of the day

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)

Mon, 05/16/22
Workout of the day

800m Run

10:00 of "Cindy"

800m Run

10:00 of "Cindy"

800m Run

Sat, 05/14/22
Workout of the day

24:00 EMOM

A. 10 Toes to Bar

B. 10 DB Bench Press

C. 1:00 Row for Cals

Fri, 05/13/22
Workout of the day

Partner Workout

4 Rounds for time:

30 Wall Balls (30/20 lb)

30 Power Cleans (135/95)

30 Bar-facing burpees

Thu, 05/12/22
Workout of the day

For Time:

120/90 Calorie Echo Bike

240 Step-ups (20")

-Partition reps any way you'd like

Wed, 05/11/22
Workout of the day

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

Tue, 05/10/22
Workout of the day

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

Mon, 05/09/22
Workout of the day

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)

Sat, 05/07/22
Workout of the day

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

Fri, 05/06/22
Workout of the day

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.

Thu, 05/05/22
Workout of the day

15:00 AMRAP

10 KB Reverse Lunges (53/35)

10 Toes to Bar

15/12 Calorie Echo Bike

Wed, 05/04/22
Workout of the day

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

Tue, 05/03/22
Workout of the day

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.

Mon, 05/02/22
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

25/20 Calorie Echo bike between each set.

Sat, 04/30/22
Workout of the day

6:00 AMRAP

15 Goblet Squats

15 Box Jump-overs (24"/20")

3:00 Rest

6:00 AMRAP

15 Wall Balls

50 Plate Hops

Fri, 04/29/22
Workout of the day

"Abbate"

For Time:

1 Mile run

21 Clean and Jerks (155/105 lb)

800 Meter Run

21 Clean and Jerks

1 Mile Run

Thu, 04/28/22
Workout of the day

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

Wed, 04/27/22
Workout of the day

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.

Tue, 04/26/22
Workout of the day

3 Rounds for time:

800m Run

60 Walking Lunges

100 Double-unders

Mon, 04/25/22
Workout of the day

12-9-6 reps for time:

Deadlifts (315/205)

Bar muscle-ups

Sat, 04/23/22
Workout of the day

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.

Fri, 04/22/22
Workout of the day

3 Rounds for time:

800m Run

30 DB Snatches (50/35)

30 Burpees over dumbbell

Thu, 04/21/22
Workout of the day

DB Bench Press

5 x 10

DB Croc Row

4 x 15

DB Split Squat

3 x 20

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