Daily Workouts

Partner Workout

5 Rounds

2:00 Bike for cals

2:00 Run 400m

Score is total cals

Power clean & jerk

Build to a heavy doublePartner Workout

15:00 AMRAP

1-2-3-4-5... rep rounds of

Box jump-overs

Power cleans

Shoulder to overhead (115/80)

Alternate complete rounds with your partner

5 Sets

10/10 Single leg KB deadlifts

:30 L-Sit

4 Sets

5 Glute ham raises

10/10 DB Reverse lunges

3 Sets

10 Strict HSPU

2 Rope climbs (legless)

20:00 AMRAP

50/40 Calorie row

50 Wall balls

50/40 Calorie Echo bike

50 Burpees

Build to a heavy

1 Power snatch +

1 Overhead squat +

1 Full snatch

3 Rounds for time

10 Overhead squats (135/95)

50 Double-unders

For Time

400m Run

21 Deadlifts (225/155)

21 Toes to bar

400m Run

15 Deadlifts

15 Toes to bar

400m Run

9 Deadlifts

9 Toes to bar

400m Run

Teams of 3

30:00 AMRAP

1 Mile Sled pull or push

100 Strict pull-ups

Max Calorie row in remaining time

Partner Workout

20:00 AMRAP

5 Thrusters (155/105)

10 Box jumps (30/24")

15/12 Cal Echo bike

-Alternate complete rounds-Perform 2 rope climbs during "rest" while partner goes

12:00 EMOM

Power clean one set each minute

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

For Time

50-40-30-20-10

Sandbag step-ups

Sit-ups

7:00

Max Bar-facing burpees

7:00

Max Calorie row

Perform on a 14:00 running clock.

Front Squat

Build to a heavy triple

4 Rounds for time

15 Front squats (135/95)

15 Toes to bar

400m Run

8:00 AMRAP

10 Hang power snatches (95/65)

20 Calorie Echo bike

2:00 Rest

8:00 AMRAP

15 KB Swings (53/35)

50 Double-unders

Teams of 3

7 Rounds

1:00 Row for calories

1:00- 10 Toes to bar

1:00- 10 DB Box step-overs

Rotate stations every minute. Score is total calories rowed.

For Time

Buy-in: 50 Thrusters*

4 Rounds

400m Run

20 Burpees

2 Rope Climbs

Cash-out: 50 Wall balls*Choose a weight on the thrusters that you can do in one unbroken set.

5 Sets (building)

5 Deadlifts

3 High box jumps

8:00 AMRAP

10 Deadlifts (135/95)

15/12 Cal Echo bike

20:00 AMRAP

2 rounds of “Mary”

200M Run

1 round of Mary is:

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

3 Rounds for time

10 Power snatches (95/65)

50 Double-unders

500m Row

Bench Press

5 x 5

Back Squat

5 x 5

6:00 AMRAP

800m Run +

Max D-ball cleans in remaining time (100/70)

6 Sets (building)

3 Power cleans

3 Weighted pull-ups

15:00 Partner AMRAP

200m Farmer's Carry (60/40)

25 Power cleans (135/95)

30 Chest to bar/Toes to bar*

*Alternate between 30 chest-to-bar pull-ups and 30 toes to bar each round. One partner works while one rests.

Partner Workout

300/250 Cal bike

300/250 Cal row

300 Burpees

45:00 CAP

*Both athletes work simultaneously on the bike and the rower. Switch as needed. *Once both the bike and row calories are complete, one works one rests on the burpees.

Reverse Lunge

5 x 10

-Hold barbell in back rack

4-5 rounds not for time

15 GHD Sit-ups

10/10 Single leg deadlifts

:15 L-Sit

100m D-ball Carry

4 Rounds for time

20 DB Snatches

20 Box jump-overs

800m Run

1:00 Rest

"Angie"

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Build to a heavy

1 Clean +

1 Front squat +

1 Split jerk

7:00 AMRAP

21 Deadlifts (155/105)*

15 Hang power cleans

9 Push jerks

*Do not exceed 60% of heaviest load from clean & jerk complex