Daily Workouts
Bench Press
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single
15-12-9 reps for time:
DB Power Cleans (50/35)
Burpee Box Jump-overs
5 Rounds for time:
400m Run
50 ft. Walking Lunge
3 Rope Climbs
Back Squat
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single.
7:00 AMRAP
4 Bar Muscle-ups
10 Thrusters (95/65)
Partner Workout
16:00 AMRAP
5 D-ball Cleans (100/70)
10 Weighted Sit-ups (10 lb)
+
Row for calories
Both athletes work simultaneously on the couplet and the row. Switch every two rounds of the couplet. Score is total reps + calories completed.
Overhead Squat
5 x 3 (build)
For Time:
15 Overhead Squats (60% of today's heavy triple)
20 Pull-ups (C2B)
25/20 Calorie Echo Bike
Deadlift
Build to a heavy single
Then, 3 x 3 @ 75% of today's heavy single
4 Sets:
10 Glute Ham Raises
8:00 EMOM
A. :20 L-Sit
B. :30 Banded Good Mornings
"Filthy 50"
For Time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35lbs/26lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/35lbs)
50 Back extensions
50 Wall ball shots (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders
15:00 AMRAP
10 Push-ups
10 DB Box Step-overs
20 Calorie Row
10:00 EMOM
2 Power Cleans +
2 Push Jerks
3 Rounds for time:
12 Clean & Jerks (135/95)
400m Run
"Bradshaw"
10 rounds for time:
3 Handstand push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double-unders
Partner Workout
12 Rounds for time
20 ft. DB Front Rack Lunge
10 DB Hang Snatch
20 ft. DB Front Rack Lunge
15/12 Calorie Echo Bike
Alternate complete rounds with your partner.
5 Sets on a 5:00 Timer:
In 1:30, complete:
8 Bench Press (60-70% 1RM)
Max Calorie Row in remaining time
During recovery, complete 200m easy jog
10:00 EMOM
2 Power Cleans
10:00 EMOM
2 Front Squats
Goal today is SPEED. Start light and build as you go. Load should not exceed 80% 1RM.
5:00 EMOM
:15 L-Sit
5:00 EMOM
:15 - :30 Hollow Rocks
5:00 EMOM
2-6 Strict HSPU +
6 Reverse Lunges
5:00 EMOM
2-6 Strict C2B Pull-ups +
6 Single Leg KB Deadlifts
For Time:
21 Burpee Pull-ups
800m Run
15 Burpee Pull-ups
600m Run
9 Burpee Pull-ups
400m Run
15:00 AMRAP
Bike for Cals
EMOM, complete 10 wall balls
6 Rounds for time:
6 Strict HSPU
12 Kettlebell Swings (70/53)
36 Double-unders
300m Run
Partner Workout
16:00 AMRAP
11 Power Cleans (135/95)
11 Front Squats
11 Toes to Bar
+
Row for Calories
Both partners work simultaneously, one on the triplet, one on the row. Switch places every time a round of the triplet is completed.
32:00 EMOM
A. 2-10 Strict Pull-ups
B. 8/8 Bulgarian Split Squats
C. :30 Ski
D. :30 GHD Hollow Hold
Hang Power Snatch
Build to a heavy single in 7 sets
Then, 3 x 3 @ 80% of today's heavy single
3 Rounds for time:
20 DB Hang Power Snatches (50/35)
20 Lateral Burpees
5 Rounds for time:
400m Run
10 Deadlifts (225/155)
50 Double-unders
5 Rounds for reps:
1:00 Med Ball Step-ups
1:00 Ring Rows
1:00 Echo Bike
1:00 Rest
3 Rounds for time:
40 Wall Balls
200m Farmer's Carry (50/35)
200m D-ball Bearhug Carry (100/70)
Partner Workout:
4:00 Row
12:00 AMRAP:
4 Strict HSPU
6 Strict Pull-ups
10 V-Ups
4:00 Row
One works, one rests.
Score is total calories rowed + reps of the AMRAP
"Final Sprint"
For time:
30/25-cal Echo bike
20 Burpee box jump-overs (30"/24")
10 D-ball Cleans (150/100)