Daily Workouts

5 Sets OT5min.

10 Bench Press (60-70% 1RM)

25/20 Calorie Row

"Schmalls"

For time:

Run 800 meters

Then,

2 rounds of:

50 Burpees

40 Pull-ups

30 Single-leg squats

20 Kettlebell swings (53/35)

10 Handstand push-ups

Then,

Run 800 meters

24:00 EMOM

A. :30 Med Ball Twists

B. :30 Hip Extensions

C. :30 Double-unders

D. :30 Ski

Power Clean

10 x 2 OTmin.

5:00 AMRAP

1-2-3-4-5... D-ball Cleans

50 ft. Walking Lunge

Strict Weighted Pull-up

3-3-3-3-3

10:00 AMRAP

3 Strict Pull-ups

10/8 Calorie Echo Bike

5 Sets OTmin. (build)

1 High Hang Snatch +

2 Overhead Squats

5 Sets OT90sec. (build)

1 Hang Snatch +

1 Overhead Squat

5 Sets OT2min.

7/7 Single Leg Squats

7 Strict HSPU

4 Sets OTmin.

:30 Hollow Rock/Hold

20:00 EMOM (5 Sets)

A. 1:00 Echo Bike

B. 20 KB Swings

C. 200m Run

D. Rest

Partner Workout

4 Sets:

In 2:30, complete:

20 Thrusters (45/35)

10 Over and Back Burpees over Barbell

5 Bar Muscle-ups

Max Cal Row in remaining time

2:30 Rest

Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed.

3 Sets for Quality:

8/8 Single-leg Squats

1:00 Bar Hang

Box Jump

25 x 1 OT10sec.

10:00 AMRAP

10 DB Step-ups

10 V-ups

30 Cross-overs

3 Sets:

30 Banded Side Crunches/side

Bench Press

9 x 3 OTmin.

3 Sets Close Grip

3 Sets Best Grip

3 Sets Wide Grip

10 Sets OTmin.

1-8 Strict Pull-ups

Barbell Pass Throughs

3 x 25

3 Sets:

1:00 Deadbugs

1:00 Supermans

Front Squat

12 x 2 OT45sec.

Glute Ham Raise

3 x 10

Single Leg Box Squat

8-8-8-8/side

6:00 EMOM

A. :45 Banded Glute Bridge March

B. :45 Plank Leg Lifts

5 Rounds for time:

400m Run

100 ft. Burpee Broad Jump

Partner Workout

In 20:00, complete 4 rounds:

40/32 Calorie Row

30 Jumping Lunges

20 Strict Pull-ups

Max Calorie Row in remaining time

-One works, one rests. Partition the work between partners any way you'd like.

"The Chief"

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.

Box Jump

25 x 1 OT10sec.

21-15-9 reps for time:

Toes to Bar

Calorie Echo Bike

3 Sets:

10/10 Copenhagen Planks

Bench Press

9 x 3 OTmin.

3 Sets Close Grip

3 Sets Best Grip

3 Sets Wide Grip

10 Sets OTmin.

1-8 Strict Pull-ups

-Full minute bar hang on last set

Tate Press

12-12-12-12

2 Sets:

:30 Front Plank (on elbows)

:30 Right Side Plank

:30 Front Plank

:30 Left Side Plank

For Time:

40 Wall Balls

40 Burpees to target

800m Run

30 Wall Balls

30 Burpees to target

600m Run

20 Wall Balls

20 Burpees to target

400m Run

Front Squat

12 x 2 OT45sec.

Seated Good Morning

10-10-10

Split Stance DB Romanian Deadlift

10-10-10/side

2 Sets:

1:00/1:00 Half-kneeling Pallof Press

1:00 Deadbugs

2 Sets:

800m Run

2:00 Row for Calories

2:00 Rest

800m Run

2:00 Echo Bike for Calories

2:00 Rest

-Score is total calories completed.

Partner Workout

20:00 AMRAP

1 Power Clean (225/155)

3 Strict Pull-ups

6 Ring Push-ups

9 Wall Balls (20/14 lbs to 10 ft)

-Alternate full rounds with your partner

Box Jump

25 x 1 OT10sec.

20:00 EMOM

A. :30 Plate Hops

B. 5-15 Toes to Bar

C. :45 Ski

D. 200 ft. Farmer's Carry

Bench Press

9 x 3 OTmin.

3 Sets Close Grip

3 Sets Best Grip

3 Sets Wide Grip

10 Sets OTmin.

1-8 Strict Pull-ups

-Full minute bar hang on last set

Tate Press

12-12-12-12

2 Sets:

:30 Front Plank (on elbows)

:30 Right Side Plank

:30 Front Plank

:30 Left Side Plank

Bench Press

9 x 3 OTmin.

3 Sets Close Grip

3 Sets Best Grip

3 Sets Wide Grip

10 Sets OTmin.

1-8 Strict Pull-ups

DB Rollbacks

20-20-20

3 Sets:

1:00 Elbow Plank + slowly raise one leg at a time (alternating)

1:00 Rest

-Feet on foam roller

Front Squat

12 x 2 OT45sec.

Glute Ham Raise

3 x 10

DB Bulgarian Split Squat

8-8-8/side

6:00 EMOM

A. :45 Med Ball Cleans

B. :45 Med Ball Twists