Daily Workouts

Fri, 09/21/18
Workout of the day

Partner Workout

3 rounds for time

50 Calorie row

50 Push press (115/80)

50 Box Jump-overs

Thu, 09/20/18
Workout of the day

5 rounds:

3:00 Bike

5:00 Rest

Choose an Airdyne, Assault Bike, or Concept 2 Bikeerg and stick with it for all five rounds. Establish an aggressive but not frantic pace for the first interval and then shoot for consistency across all five rounds. If 5:00 rest "feels" too long, there is a simple solution: do more during your next 3:00 work interval! Let's Go!

Wed, 09/19/18
Workout of the day

10:00 AMRAP

10 D-ball cleans (100/70)

50 ft. Handstand walk

5:00 Rest

10:00 AMRAP

10 DB Rows (50/35)

50 ft. DB Lunge

Tue, 09/18/18
Workout of the day

"Helen"

3 rounds for time

400m Run

21 KB Swings (53/35)

12 Pull-ups

Mon, 09/17/18
Workout of the day

Front Squat

5 x 3 on a 3:00 Timer

2 rounds for time

25 Toes to Bar

50 Wall Balls

Fri, 09/14/18
Workout of the day

30:00 AMRAP

Run 800 meters

Then, 2 rounds of:

5 Power cleans (185lbs/125lbs)

10 Deadlifts (185lbs/125lbs)

30 Double Unders

Thu, 09/13/18
Workout of the day

24:00 EMOM

Strict HSPU

Strict Pull-ups

Ring Push-ups

Ring Rows

Push-ups

Hand-over hand sled pulls

*Perform 4 consecutive minutes at each movement before switching to the next movement. For each minute of work, choose a number that is challenging yet sustainable.

Wed, 09/12/18
Workout of the day

5:00 AMRAP

2 Rope Climbs

15 Calorie Airdyne

5:00 REST

5:00 AMRAP

15 Calorie Row

15 KB Swings

Tue, 09/11/18
Workout of the day

20:01 AMRAP

9 Thrusters

11 Bar-facing Burpees

343m Run

Mon, 09/10/18
Workout of the day

Overhead Squat

5 x 5

Hang Snatch

5 x 3

Fri, 09/07/18
Workout of the day

3 Rounds for time

20 Kettlebell swings (53lbs/35lbs)

20 Front squats (95lbs/65lbs)

20 Box jumps (24"/20")

20 Push press (95lbs/65lbs)

Not for time

6 x :10 Negative Pull-Up

3 x 3 Strict Pull-Up

Use a light band or add load as necessary.

Thu, 09/06/18
Workout of the day

Deadlift

5-5-5-5-5

Rest 3:00 - 4:00 between sets

Not for time

3 X 0:25 L-sit hold

50 Abmat sit-ups*

1:00 Band resisted plank hold

*Slow and controlled, no arm swing

Wed, 09/05/18
Workout of the day

28:00 EMOM (7 rounds)

20/15 calorie row

5 Bar muscle ups

50 Double unders

15 Burpees

Tue, 09/04/18
Workout of the day

3 Rounds for time

400 meter Run

10 Thrusters (135lbs/95lbs)

3 Rounds NOT for time

0:20 Ring support hold (low rings)

15 Knees on floor Y-outs

Mon, 09/03/18
Workout of the day

10:00

Build to a heavy single power clean

Partner Workout

15:00 AMRAP

10 Power cleans*

20 Med Ball Sit-ups

40 Calorie Airdyne

*Use 75-80% of today's heavy single

Fri, 08/31/18
Workout of the day

Partner workout

3 Rounds for time

15 Double KB Russian swings (53lbs/35lbs)

300-meter Row

*One person does 15 swings AND the 300-meter row, then the next person goes....that is one round. Make each round a true sprint effort.

3 Rounds NOT for time

12 Goblet tempo squats

1 - 3 legless rope climbs

*0:03 lowering phase on goblet squats

Thu, 08/30/18
Workout of the day

3 Rounds for time

21 Toes to bar

15 Back squats (185lbs/125lbs)

9 Push jerks (185lbs/125lbs)*Bar is taken from the floor for back squats.

Wed, 08/29/18
Workout of the day

For time

35/30-cal. SkiErg

30 Burpees to 6" touch

40 DB overhead squats (50lbs/35lbs)

40 Single-leg squats

25 Box jump-overs (42"/36")

100m Sled pull (135/90)

Tue, 08/28/18
Workout of the day

5 Rounds

0:00 - 2:00 Row 500/450 meters

2:00 - 4:00 AMRAP 50 singles + 10 doubles

4:00 - 6:00 Run 400 meters *As fast as possible*

6:00 - 8:00 Practice a gymnastics skill of choice

Modify distance and reps for each section based on 1:45 of work and 0:15 of rest.

Suggestions for gymnastics skill practice:

*Straight body strict ring muscle-up drill

*Kick to handstand drills

*Feet on floor strict muscle-up transition drill

*Single leg piked handstand drills

*Pike compression drill

*Peg board lock out drill

Mon, 08/27/18
Workout of the day

Every 2:00 for 4 sets

5 Push Press

10 Rounds for reps

0:15 Strict pull-ups

0:30 Push-ups

0:45 Air squats

0:30 Rest

Fri, 08/24/18
Partner Workout

24:00 Partner AMRAP

Alternate 12 two-minute rounds of

200m Run

10 DB Thrusters (50/35 lb.)

Max Burpee Box Jumps in remaining time (24"/20")

Score is total burpee box jumps completed.

*Each partner completes 6 two-minute rounds

**During your 2:00 rest while your partner is working, perform 7 strict pull-ups

Thu, 08/23/18
Workout of the day

5 rounds not for time

6 Back Squats

6 Box Jumps (36"/30")

100 ft. Prowler push

200 meter row (sprint)

Wed, 08/22/18
Workout of the day

6:00 AMRAP

2 Deficit Handstand push-ups

4 Hang Power Cleans (225/155)

3:00 Rest

6:00 AMRAP

7 Handstand push-ups

10 Hang Power Cleans (135/95)

Tue, 08/21/18
Workout of the day

For time

20 Pull-ups

30 Overhead squats (115lbs/75lbs)

20 Pull-ups

20 Overhead squats (145lbs/100lbs)

20 Pull-ups

10 Overhead squats (175lbs/125lbs)

20 Pull-ups

Your first session is free. Let's do this.