Daily Workouts
Partner Workout
20:00 AMRAP
200m Run
20 Wall Balls
15 Toes to Bar
Alternate movements with your partner.
Specialty Bench Press
10 x 6 OT2:00
-Use 65-70% of 1RM Specialty Bar Bench Press
-If possible, add 5-10 lbs. from last week
10 Sets OTmin.
10 Barbell Push-ups
Kroc row:
10-10-10-10/s
4 Sets OTmin
1 L-Sit Hold
12:00 AMRAP
2-4-6-8-10...
Pull-ups (C2B)
Box Jumps (30"/24")
Handstand Push-ups
Sumo Deadlift Speed Pulls
12 x 2 OT45sec
Week 3 of 3
Use 45% Sumo DL 1RM barbell weight + ~30% Band Tension:
-Speed Goal is .8m/s+
Back Rack Backstepping Lunges (alternating)
8-8-8-8/side
Glute Ham Raise
3 x 12
Med Ball Twists
150 Reps
Banded Hamstring Curls
125 Reps
5 Rounds for time:
5 Clean & Jerks (185/125)
20/16 Calorie Row
15:00 AMRAP
Buy-in:
Run 1 Mile or Echo Bike 3 miles
In the remaining time, complete as many rounds as possible of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Partner Workout
5 Rope Climbs
25 Burpee Box Jump-overs (24"/20")
50 Power Cleans (135/95)
25 Burpee Box Jump-overs
50 Front Squats (135/95)
25 Burpee Box Jump-overs
5 Rope Climbs
-One works, one rests.
10:00 AMRAP
50 DB Snatches (75/50 lb)
50 DB Lunges
Max Calorie Row
Specialty Bench Press
8 x 8 OT2:15
-Use 60-65% of 1RM Specialty Bar Bench Press
-If possible, add 5-10 lbs. from last week
10 Sets OTmin.
10 Barbell Push-ups
5 Sets OTmin.
15 V-ups
Max Strict Pull-ups in remaining time
100 Band Pressdowns
For Time:
2 Wall Walks
10 Wall Balls
200m Run
4 Wall Walks
20 Wall Balls
400m Run
6 Wall Walks
30 Wall Balls
600m Run
8 Wall Walks
40 Wall Balls
800m Run
Sumo Deadlift Speed Pulls
12 x 2 OT45sec
Week 2 of 3
Use 40% Sumo DL 1RM barbell weight + ~30% Band Tension:
Dimel Deadlifts
15-15-15 (build)
Back Rack Backstepping Lunges (alternating)
8-8-8-8/side
150 Bottom Half Straight Leg Sit-ups
150 Banded Good Mornings
10 Sets OT2min. (build)
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk
:10 L-Sit
RENÉ
7 rounds for time:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
Specialty Bench Press
6 x 10 OT2:30
Week 1 of 3
-Use 60-65% of 1RM Specialty Bench from last week
10 Sets OTmin:
10 Barbell Push-ups
Gorilla Rows
100 Reps
Band Pull-aparts
100 Reps
12:00 AMRAP
10 DB Push Press (50/35)
20/16 Calorie Row
40 Cross-overs
Sumo Deadlift Speed Pulls
12 x 2 OT45sec
Week 1 of 3
Use 35% Sumo DL 1RM barbell weight + appropriate band tension below:
335+ 1RM: Use #3 Bands
225-335 1RM: Use #2 Bands
150-225 1RM: Use #1 Bands
<150 1RM: USe #0 Bands
-Speed Goal is .8m/s+
Back Rack Backstepping Lunges (alternating)
8-8-8-8/side
Glute Ham Raise
3 x 12
5:00 EMOM
:20 Hollow Rocks
:20 Shoulder Taps
Banded Good Mornings
150 Reps
10 Sets:
In 1:00, complete:
1 Rope Climb
10 KB Goblet Squats (53/35)
Max Calorie Echo in remaining time.
1:00 Rest between sets
Score is total cals
5 Sets on a 4:00 Timer:
1:00 Strict Pull-ups
400m Run
Partner Workout
3 Rounds for time:
25 D-ball Cleans (100/70)
50 Wall Balls (20/14 lb to 11/10 ft)
75/60 Calorie Row
24:00 EMOM
A. Echo Bike
B. 10 DB Z Press
C. Jump Rope*
D. :15 - :30 L-Sit
*For Jump Rope, choose singles, cross-overs, doubles, double cross-overs, or triple-unders to practice. Choose a high-skill but low rep option to work on.
Specialty Bar Bench Press
Build to a heavy single
-Use Multi, Axle, or any Specialty Barbell
DB Flat Bench Rows
10-10-10-10
Strict Ring Dips
5 x 5-10
Strict Weighted Pull-ups
5-5-5-5-5
2 rounds of:
30sec. side (L) plank *on elbow
30 sec. plank *on elbow
30sec. side (R) plank *on elbow
30 sec. plank *on elbow
Banded Tricep Pressdowns
100 Reps
For Time:
800m Run
100 ft. Walking Lunge
20 Burpee Box Jumps
600m Run
100 ft. Walking Lunge
15 Burpee Box Jumps
400m Run
100 ft. Walking Lunge
10 Burpee Box Jumps
Sumo Deadlift
Build to a heavy single
Back Rack Backstepping Lunges
8-8-8-8/side
Glute Ham Raise
3 x 10
Split Stance DB Romanian Deadlift:
10-10-10/side
4:00 EMOM
:30 Bottom Half Straight Leg Sit-ups
Banded Hamstring Curls
100 Reps
Partner Workout
3 Mile Run
9 Mile Echo Bike
-Both athletes work at the same time.
-Partition the work and alternate between run and bike however you'd like.