Daily Workouts

Wed, 06/26/19
Workout of the day

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

Tue, 06/25/19
Workout of the day

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

Mon, 06/24/19
Workout of the day

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.

Sat, 06/22/19
Workout of the day

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.

Fri, 06/21/19
Workout of the day

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.

Thu, 06/20/19
Workout of the day

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)

Wed, 06/19/19
Workout of the day

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)

Tue, 06/18/19
Workout of the day

Clean & Jerk

Build to a heavy single

Back Squat

5 x 3 on a 3:00 timer

Mon, 06/17/19
Workout of the day

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

Sat, 06/15/19
Workout of the day

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

Fri, 06/14/19
"Partner 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.

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.

Thu, 06/13/19
Workout of the day

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

Wed, 06/12/19
Workout of the day

5 Sets

5 Deadlifts

5 Weighted pull-ups

21-15-9 Reps for time

KB swings (53/35)



Tue, 06/11/19
Workout of the day

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

Mon, 06/10/19
Workout of the day

10 Sets

1 Power snatch +

1 Hang snatch +

1 Overhead squat

7:00 AMRAP


Overhead squats (115/80)

Toes to bar

Sat, 06/08/19
Workout of the day

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)

Fri, 06/07/19
Workout of the day

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

Thu, 06/06/19
Workout of the day

Bench Press

5 x 3


50-40-30-20-10 reps for time



Wed, 06/05/19
Workout of the day

3 rounds

3:00 AMRAP

8 Thrusters (95/65)

12/9 Calorie Echo bike

3:00 Rest

Tue, 06/04/19
Workout of the day

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

Mon, 06/03/19
Workout of the day

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

Sat, 06/01/19
Workout of the day

Teams of 3


100/80 Cal Echo bike

Max D-ball cleans in remaining time (150/100)

2:00 Rest


100/80 Cal Echo bike

Max Wall balls in remaining time (30/20)

2:00 Rest


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.

Fri, 05/31/19
Partner Workout

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.

Thu, 05/30/19
Workout of the day

Push Jerk

Build to a heavy triple

21-15-9 reps for time

Power cleans (135/95)

Toes to bar

Push jerk

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