Daily Workouts
Power snatch
Build to a heavy double
24-16-8 reps for time
KB Sumo deadlift high pull
KB Lunge
KB Swing (Russian)
Toes to Bar
Front Squat
6 x 3
:03 Pause in the bottom on first 3 sets
7:00 AMRAP
10 Burpee box jump-overs
20 Wall balls
5 rounds
3:00 AMRAP
400m Run
10-8-6-4-2 Strict pull-ups
Max Calorie Bike in remaining time
3:00 RestPerform 10 Strict pull-ups on round one, then strict pull-ups decrease by 2 reps each round.
Teams of 3
6:00 Max Calorie Row
12:00 AMRAP
30 Burpee pull-ups
30 D-ball cleans (150/100)
30 DB Thrusters (60/40)
6:00 Max Calorie Row
Perform the workout on a 24:00 running clock. One athlete works at a time.
Power Clean
In 10:00, build to a heavy triple touch & go
Partner workout
4 Rounds for time
400m Run (both athletes)
24 Power cleans (145/100)
8 Rope climbsBoth athletes run together. One works/one rests on power cleans and rope climbs. Partition the reps however you choose.
20:00 AMRAP
20 Box jumps (step down)
20 Push-ups
20 Sit-ups
20 DB Snatches (50/35)
100 ft. Farmer's Carry (50/35)
16:00 EMOM
A. :30 Strict pull-ups
B. :30 DB Front rack reverse lunge
C. :30 Handstand walk
D. :30 GHD Sit-ups
For Time
50/40 Calorie Echo bike
50 Pull-ups (C2B)
Clean & Jerk
Build to a heavy single
Back Squat
5 x 3 on a 3:00 timer
4 rounds
3:00 AMRAP
30 Wall balls (20/14)
15 Burpees over erg
Max Calorie Row in remaining time
3:00 Rest between rounds
3 Sets
10 D-ball Reverse lunges
10 Strict pull-ups
18:00 Partner AMRAP
2-4-6-8-10... Rope climbs
100m Buddy/sandbag carry
200m Run
100m Buddy/sandbag carry
30 Burpee box jumps
Max rounds in 3:00 of
3 Power cleans (135lbs/95lbs)
6 Push-ups
9 Air squats
Rest 1:00. Repeat for a total of 5 cycles.
On the first round, Athlete 1 performs 3 power cleans, then holds the barbell in the front rack while athlete 2 performs 6 push-ups and 9 air squats. On the next round, athletes switch roles: athlete 2 performs 3 power cleans and then holds the barbell in the front rack while athlete 1 does the push-ups and air squats. Alternate roles every round. The goal is to accumulate as many total rounds as possible: pick up where you leave off after each 1:00 rest period.
3 Rounds for reps
1:00 DB Snatch (50/35)
1:00 DB Step-ups (50/35 to 20"/14")
1:00 Weighted sit-ups (15/10)
1:00 Row OR ski
1:00 Ski OR row
1:00 Rest
5 Sets
5 Deadlifts
5 Weighted pull-ups
21-15-9 Reps for time
KB swings (53/35)
Pull-ups
Burpees
24:00 AMRAP
30/24 Calorie row OR bike
60 Double-unders
400m Run
*Use either a bike or a rower unitl the 12 minute mark. Then, use the other for the second 12 minutes
10 Sets
1 Power snatch +
1 Hang snatch +
1 Overhead squat
7:00 AMRAP
3-6-9-12...
Overhead squats (115/80)
Toes to bar
2 Sets
20/20 Bulgarian split squats (barbell)
No pause at top or bottom, just constant movement.Do one leg, rest about a minute, then do the other.
10:00 EMOM
A. Strict pull-ups
B. Push-ups
Pick a number/variation where you can do 3-10 on the pull-ups and 10-20 on the push-ups each minute.
4 Rounds for time
20 Jumping squats
200m Run
Alternate rounds with a partner (both partners complete 4 rounds)
Front Squat 5 x 3
:03 Pause in bottom on 1st rep/set
one set every 2:00
Partner workout
For Time
100 DB Box step-overs (50/25 to 24"/20")
100 Burpee pull-ups
100/80 Calorie row
Bench Press
5 x 3
"Annie"
50-40-30-20-10 reps for time
Double-unders
Sit-ups
3 rounds
3:00 AMRAP
8 Thrusters (95/65)
12/9 Calorie Echo bike
3:00 Rest
30:00 EMOM
:30 Work/:30 Rest for 5 rounds
A. Dumbbell Rows
B. GHD Sit-ups
C. Push-ups
D. Jumping lunges
E. Farmer's carry
F. L-sit
Pause power clean
Build to a heavy double
:03 Pause at bottom of knee
3 Rounds for time
21 Wall balls (20/14)
15 Power cleans (135/95)
9 Strict pull-ups
400m Run
Teams of 3
8:00
100/80 Cal Echo bike
Max D-ball cleans in remaining time (150/100)
2:00 Rest
8:00
100/80 Cal Echo bike
Max Wall balls in remaining time (30/20)
2:00 Rest
8:00
100/80 Cal Echo bike
Max burpee over mat in remaining time
This is a team interval workout. One athlete works at a time, partition the reps any way you choose.
16:00 AMRAP
30 Back squats (135/95) + 200m Run
40 DB Snatch (50/35) + 200m Run
50 Calorie row
During the back squats and DB snatches, one athlete runs 200m while the other works through the 30 or 40 reps. Once the runner is done, they can work together to complete the reps. On the row, one works, one rests.
Push Jerk
Build to a heavy triple
21-15-9 reps for time
Power cleans (135/95)
Toes to bar
Push jerk