Daily Workouts
Power Clean
3-3-3-3-3
Front Rack Reverse Lunge
20-18-16-14
Plank Plate Slides
3:00
Partner Workout
3 Rounds for time:
30 Power Snatches (105/75)
40 Goblet Squats (53/35)
50/40 Calorie Echo Bike
50-40-30-20-10 reps for time:
Step-ups
Sit-ups
Double-unders
5 Rounds for time:
6 Wall Walks
400m Run
7 Sets OT3min.
1 Clean +
1 Front Squat +
1 Jerk
Build across 7 sets.
9 Sets OTmin.
1-2 Strict Ring Muscle-ups
3 Sets:
In 3:00, complete:
X Burpees over the erg
Max Calorie Row in remaining time
-X is the number of burpees you completed in last Monday's workout divided by 3. Example: If you completed 45 total burpees in last Monday's workout, you'll do 15 burpees at 0:00, 3:00, and 6:00 today, while rowing for max calories in the remaining time. Your goal is to row as many as or more calories as you did last Monday (120/96, or the appropriate number that we prescribed for you for last Monday).
-Score is total calories rowed
-No additional rest between sets
Teams of 3:
20:00 EMOM (5 Sets)
A. 20 Box Step-ups
B. 15 Toes to Bar
C. Row for max calories
D. Rest
Team score is total calories rowed.
5 Rounds for time:
10 Deadlifts (225/155)
20 Wall Balls (20/14)
50 Double-unders
7 Sets OT3min.
5 Strict Weighted Pull-ups
10 DB Bench Press
15 V-ups
For Time:
400m Run
10/8 Calorie Echo Bike
400m Run
20/16 Calorie Echo Bike
400m Run
30/24 Calorie Echo Bike
400m Run
40/32 Calorie Echo Bike
400m Run
50/40 Calorie Echo Bike
5 Sets OT5min.
3 Rounds of:
1 Power Clean +
1 Hang Squat Clean+
1 Front Squat +
1 Jerk
Build across each set as able.
8 Sets OTmin.
2 Strict Ring Muscle-ups
3 Sets:
In 3:00, complete:
40/32 Calorie Row
Max Burpees over the erg in remaining time
-Score is total burpees completed
-No additional rest between sets
Partner Workout
15:00 AMRAP
15 KB Swings
15 Toes to Bar
15/12 Calorie Echo Bike
-Alternate movements with your partner.
"Helton"
3 Rounds For Time:
800m Run
30 DB Squat cleans, 50/35
30 Burpees
12:00 AMRAP
1-2-3-4-5... Strict Wall-Facing HSPU
15/12 Calorie Row
Deadlift
5-5-5-5-5
Bulgarian Split Squat
8-8-8-8/side
Glute Ham Raise
4 x 10
Bottom Half Straight Leg Sit-ups
150 Reps
Banded Hamstring Curls
100 Reps
5 Sets OT5min.
5 Rounds of:
1 Power Clean +
1 Front Squat +
1 Shoulder to Overhead +
1 Front Squat +
1 Shoulder to Overhead
Build across each set as able.
7 Sets OTmin.
2 Strict Ring Muscle-ups
3 Rounds for time:
400m Run
10 Strict Pull-ups
15 Push-ups
20 Box Jump-overs (24"/20")
50-40-30-20-10 reps for time:
Russian KB Swings
Med Ball Twists
Banded Good Mornings
Sit-ups
Partner Workout
20:00 AMRAP
10 Wall Balls (30/20 lb)
10 Burpees over the erg
15/12 Calorie Row
-Alternate complete rounds with your partner.
CLOSED
Happy 4th Of July!
For Time:
800m Run
40 KB Step-ups (53/35 lb to 20" box)
8 Bar Muscle-ups
600m Run
30 KB Step-ups
6 Bar Muscle-ups
400m Run
20 KB Step-ups
4 Bar Muscle-ups
-Hold the kettlebell in the goblet position
The Bear Complex
5 Sets OT5min.
7 Rounds of:
1 Power Clean +
1 Front Squat +
1 Push Press +
1 Back Squat +
1 Push Press
Build across each set as able.
15:00 AMRAP
10 Burpees
15/12 Calorie Echo Bike
30 Double-unders