Daily Workouts
1. Deadlift
3 x 10
2. 3 Rounds on a 3:00 Timer:
400m Run
Max strict pull-ups in remaining time
Partner Workout
15:00 AMRAP
Partner 1:
10 KB Sumo Deadlift High Pulls (53/35)
10 Goblet Squats
10 Burpees
Partner 2:
Bike for Calories
-Switch places every completed round of the triplet
-Score is total reps + total calories
1. Push Press
3 x 5
2. 3 Rounds for time:
20 Push Press (95/65)
20 Box Jumps
500m Row
1. Build to a heavy set of:
1 Clean lift off (to bottom of knee) +
1 Pause power clean (:02 pause at bottom of knee) +
1 Hang Power clean
2. 7:00 AMRAP
5 Strict Pull-ups
5 Power cleans (135/95)
1. 30-20-10 Reps for time:
Wall balls
Burpees
2. Pause Front Squat
5 x 2
:03 pause in bottom of squat
For Time:
800m Run
100 ft. Overhead Lunge (45/25 lb)
25 Toes to Bar
400m Run
25 Toes to Bar
100 ft. Overhead Lunge
800m Run
5 Rounds for reps:
1:00 Strict Pull-ups
1:00 DB Push Press
1:00 Bike
1:00 Rest
1. Squat Clean
5 x 2
2. Partner Workout
15:00 AMRAP
1-3-5-7-9... rep rounds of:
Burpee Box Jumps (24"/20")
Squat Cleans (155/105)
-Partners alternate complete rounds
24:00 EMOM (6 Sets)
A. :45 Ski
B. :45 Banded Good Mornings
C. :30 Hollow Body PVC Pull-down
D. :45 Wall Walks
1. Deadlift
3 x 5
2. 10:00 AMRAP
Row for Calories
Every 2:00, complete:
10 Deadlifts (185/125)
4 Rounds for time:
40 Double-unders
30 Sit-ups (feet anchored)
20/15 Calorie Bike
10 DB Hang Power Cleans
For time:
1 Mile run
100 Pull ups
200 Push ups
300 AIr squats
1 Mile run
*If you have a weighted vest or body armor, wear it
1. 10:00 EMOM
3 Power Cleans
2. 21-15-9 reps for time:
Power Cleans (115/80)
Calorie Echo Bike
Partner Workout
3 Rounds for time:
30 KB Swings (70/53)
40 Burpee Box Jumps
50 Calorie Row
1. 3 Rounds for time:
25 Sit-ups
75 Double-unders
400m Run
(15:00 cap)
2. 10:00 EMOM
5 Strict Pull-ups
3. 10:00 EMOM
10 Barbell Push-ups
1. Deadlift
5 x 3 (build)
2. 10:00 AMRAP
1-2-3-4-5... Deadlifts (185/125)
12/10 Calorie Echo Bike
1. Overhead Squat
5 x 3 (build)
2. Ring Dip
5 x 10
3. 2:00 Band Pulldown
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
*Partition pull-ups, push-ups, and squats any way you'd like
1. Back Squat
3 x 10 @ 70% 1RM
2. 30-20-10 reps for time:
Single Arm DB Thruster (50/35)
Toes to Bar
Partner Workout
20:00 AMRAP
10 Deadlifts (245/165)
20 Bar-facing burpees
10-20-30-40-50... Calorie Row
One works, one rests. Partition reps any way you'd like
1. 5:00 AMRAP
60 ft. D-ball Push (150/100)
50/40 Calorie Ski
60 ft. D-ball Pull (150/100)
2. 10:00 EMOM
5 Strict Pull-ups
3. 10:00 EMOM
10 Barbell Push-ups
15:00 AMRAP
10 Reverse Lunges (53/35)
15/12 Calorie Echo Bike
30 Double-unders
1. Build to a heavy set of:
1 Power Clean +
1 Hang Clean +
2 Split Jerks
2. Ring Dip
5 x 9