Daily Workouts
5 Sets:
In 3:00, complete:
10 Burpee box jumps (30"/24")10 Front Squats (135/95)Max calorie row in remaining timeRest 1:00 between rounds
1. Clean & Jerk
Build to a heavy single
2. Back Squat
5 x 5
4 Sets:
In 5:00, complete:
20 Push-ups800m RunMax Calorie Bike in Remaining time-Perform on 20 minute running clock-Do Push-ups + Run at 0:00, 5:00, 10:00, 15:00-Score is total calories completed
3-5 Sets
10/10 Single leg deadlifts5 Strict Handstand push-ups
12:00 AMRAP
4 D-ball cleans (100/70)8 Burpee box jumps12/10 Calorie Echo bike
1. Thruster
Build to a heavy double
2. For Time:
21 Thrusters 21 Pull-ups400m Run15 Thrusters 15 Pull-ups400m Run9 Thrusters 9 Pull-ups400m Run
5 Sets
In 3:00, complete
20 DB Step-ups (35 lb/25 lb to 20"/14")20 Sit-upsMax Cal bike in remaining time
1:00 rest
1. Hang Snatch
Build to a heavy single
2. Front Squat
4 x 5
4 Rounds for time:
15 Shoulder to overhead (135/95)
20 Burpees
800m Run
12:00 AMRAP
8 Toes to bar16 Wall balls24/20 Calorie Row
Partner Workout*
20:00 AMRAP
40/30 Calorie Echo Bike**40 Single Arm DB Overhead Lunges (50/35)*Each athlete uses their own bike (or rower or ski erg), but calories are combined together**Non-working athlete must maintain a D-ball bearhug hold while other athlete bikes
"Glen"
30 Clean & jerks (135/95)Run 1 mile50 Pull-upsRun 1 mile100 Burpees
1. Single Leg Strength Work:
Reverse Lunge to Pistol Progression
Start at 1 and progress as you're able.5-7 sets of 10 reps in total1. Reverse Lunge2. Reverse Lunge + Plantar Flexion3. Reverse Lunge + Back Foot Raise4. Pistol with back foot behind front foot5. Pistol with back on front foot6. Pistol 2 feet down + 1 foot up7. Pistol
2. 12:00 AMRAP
10 Goblet Squats20 Sit-ups30 Double-unders
Every 3:00 x 8 Sets:
5 Power snatches (build)25/20 Calorie Row
1. Back Squat
4 x 5
2. 2:00 Max Strict Pull-ups
1:00 Rest
21-15-9 Reps For Time:
Wall balls Calorie Echo Bike
4 Rounds for time:
15 Deadlifts (185/125)20 Burpees800m Run
5 Rounds for reps:
1:00 Strict pull-ups1:00 Wall balls1:00 Row for cals1:00 Rest
1. Clean & Jerk:
8 x 2
2. 10:00 AMRAP
5 Power cleans (185/125)10/8 Calorie Echo bike
15:00 EMOM
A. 5-10 Strict Pull-upsB. 6/6 Single leg deadliftsC. :30 Hollow hold
At 16:00 Mark,
5:00 AMRAP:
4 Devil's Press (50/35)8 DB Box Step-overs
2 Rounds for time:
40 Push-ups40/30 Calorie row40 Sit-ups40/30 Calorie row40 Air squats40/30 Calorie row
1. "Helen"
3 rounds for time:
400m Run21 KB Swings, 53/3512 Pull-ups
2. Weighted Pull-up
5 x 3
1. Power Snatch + Overhead Squat
8 x 2
2. 7:00 AMRAP
6 Front rack lunges (95/65)6 Thrusters24 Double-unders
1. Front Squat
5 x 3-:03 pause in bottom of 1st rep
2. 16:00-
1 Mile Run buy-in
AMRAP in remaining time:
10 Single arm DB Thrusters10 Lateral burpees
1. Every :90 x 5 Sets:
2 Clean & Jerks
Every :90 x 5 Sets:
1 Clean & Jerk
2. 5 Rounds for time
8 Strict pull-ups12 Hang clean & jerks (115/80)16 Box jumps (24"/20")
28:00 EMOM
A. :30 Renegade RowB. :30 Sit-upsC. :30 DB Reverse LungeD. :30 Bike, Row, or Ski