Daily Workouts

Quarterfinals Event 1

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

3 Sets on a 6:00 Timer:

4 Power Cleans

800m Run

4 Power Cleans

-Build power clean load across 3 sets

-Run each 800m a little faster each set

3 Rounds for time:

15 Wall Balls

45 Cross-overs

15 Wall Balls

45 Double-unders

14:00 EMOM

A. 5 Strict Pull-ups +

7 Hand-Release Push-ups +

7 Banded Deadlifts (185/125 + #4 band)

B. Row for Calories

Score is total calories rowed

5 Sets:

In 2:30, complete:

10 DB Snatches (70/50)

10 Lateral Burpees over dumbbell

Max Calorie Echo Bike in remaining time

2:30 rest between sets

-Score is total calories completed on the bike

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