Daily Workouts

Back Squat

5-4-3-2-1-2-3-4-5

*Perform one set every 3:00 for the 9 sets.

**Increase loads from 5/21

10:00 Partner AMRAP

10 1-Minute Rounds for Reps

15 Wall Balls + Max Burpees

In 1:00, perform 15 wall balls + max burpees in the remaining time. Alternate 1-minute rounds with your partner so that each partner completes 5 rounds (10 rounds combined). Score is total burpees completed.

10:00 AMRAP

10 KB sumo deadlift high pulls (70/53)

10 Box jump overs (24"/20")

10 KB reverse lunges (70/53)

12:00

Establish a 1 rep max shoulder press

2 Rounds for reps

2:00 Max rep strict pull-ups

1:00 Rest

2:00 Max rep ring push-ups

1:00 Rest

2:00 Max double kettlebell front rack walk (53lbs/35lbs). Every 25 feet counts as a rep.

1:00 Rest

25:00 AMRAP

Run 400 meters

*Rest the same amount of time that each 400m run takes to complete before beginning the next.

3 Rounds for time

30 Kettlebell swings

30 Wall balls

For time

1-mile Run

Then, 3 rounds of:

30 Burpees

4 Power cleans (155lbs/105lbs)

6 Front squats (155lbs/105lbs)

Then, 1-mile run*Wear a 20lbs/14lbs vest if you have one.

Every 3:00 for 5 sets

3 Thrusters*The first set should be moderately loaded and allow for a gradual build up to a 3 rep max. The final 2-3 sets should be very challenging. The bar should be taken from a rack.

Every 3:00 for 5 sets

3 Push Jerk *These sets start on the next 3:00 interval following the final thruster work set.*The first set on the push jerk should be at or slightly above the final thruster work set. Attempt to build to a 3 rep max on the push jerk by the final set. Decrease loading if needed, stay at or above 80% of 1RM.

For Time

15-12-9-6-3:

Back squat (205lbs/135lbs)

Deadlift (245lbs/165lbs)

AMRAP 5:00

3-6-9-12... rep rounds of

Pull-ups

Perform 25 double-unders before each round of pull-ups.

5:00 Rest, then:

AMRAP 5:00

3-6-9-12... rep rounds of

Handstand Push-ups

Calorie Bike or Row

For time

Run 200 meters

10 Snatches* (135lbs/95lbs)

Run 200 meters

8 Snatches (155lbs/105lbs)

Run 200 meters

6 Snatches (175lbs/120lbs)

Run 200 meters

4 Snatches (195lbs/135lbs)

Run 200 meters

2 Snatches (215lbs/145lbs)

Run 200 meters*Snatches are full squat.

For time

1500/1300m Row

100 Push-ups (hand-release)

50 Dumbbell snatches (50lbs/35lbs)

5 Rounds for time

15 Toes to bar

10 Front squats*

2:00 Rest between rounds

*Load on the front squat should start relatively light, peak in round three, then finish where it started. For example:

Round 1: (135lbs/95lbs)

Round 2: (155lbs/105lbs)

Round 3: (175lbs/115lbs)

Round 4: (155lbs/105lbs)

Round 5: (135lbs/95lbs)

For time

Run 1.5 miles

150 burpees

Run 1.5 miles

*If you have a weight vest or body armor, wear it. Hero WODs are intended to be performed with intense effort, in honor of fallen heroes. It is a time to think about the hero or heroes that have paid the ultimate price. Not only the one the WOD is named after but those heroes that have affected our own lives as well.Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

4 Rounds for time

20 Box jumps (24"/20")

20 Kettlebell swings (53lbs/35lbs)

3 Rounds, NOT for time

6/6 Lateral barbell backloaded step-ups

10/10 Single leg cross body Romanian deadlifts*The first set of each movement should be light. The second and third set should provide a challenge but still focus on quality and a controlled tempo.

Every 3:00 for 3 sets

5 Push press

3 Rounds for time

21 Pull-ups

15 Ring dips

9 Push press (135lbs/95lbs)

6 Rounds for time

30 Air squats

19 Power cleans (135lbs/95lbs)

7 Strict pull-ups

400-meter run

Shoulder Press 1-1-1-1-1

Push Press 1-1-1-1-1

Push Jerk 1-1-1-1-1*Strive to increase load every set

3 Rounds for Time

20 D-Ball cleans (150/100)

40 Toes to Bar

60 Calorie Airdyne*One works, one rests. Partition the work between partners any way you'd like.

3 Rounds for reps

1:00 Wall ball (20lbs/14lbs)

1:00 Sumo deadlift high pull (75/55)

1:00 Box jump (20")

1:00 Push press (75/55)

1:00 Row for calories

1:00 Rest *Wall ball is a 10 foot target.**Box jump is 20" for all.

For time

75 Back squats (135lbs/95lbs)

*At the top of each minute, including 0:00 perform 35 double unders.

Sally up / Sally down Planks

Hold a high plank during the song

Transition to the low plank during the bring Sally down and back to high plank during bring Sally up.

Every 4:00 for 8 rounds

Run 400 metersThis is a high volume accumulation run session using short to moderate distance intervals. Attempt to keep a challenging but consistent pace on all efforts.

20:00 AMRAP

5 Chest to bar pull-ups

10 Wall balls (20lbs/14lbs to a 10' target)

15 Kettlebell swings (53lbs/35lbs)

Front Squat

5 - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5

*Perform a set every 3:00 for the 9 sets.

**The first set of 5 should allow for a gradual build up in load through the set of 1. After hitting the heavy single the remaining sets should decrease in load. The sets of 2-3-4-5 should be heavier than the initial 5-4-3-2 rep sets.

3 Rounds not for time

20/20 DB side bends

10/10 DB Split squats

Every 2:00 for 4 sets

5 Strict pull-ups

5 Rounds for time

15 GHD sit-ups

5 Ring muscle ups

Into

100m double KB front rack walk (53lbs/35lbs)