Daily Workouts

"Nasty Girls"

3 Rounds For Time:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95 lb)

Partner Workout

20:00 AMRAP

5 Pull-ups

10 Push-ups

15 Russian KB Swings (53/35)

+

Max Cal Echo Bike

Both athletes work at the same time. Switch places every time one person completes a round of the AMRAP. Record two scores: Rounds and reps of the AMRAP and total calories completed

CLOSED for Thanksgiving

CLOSED for Thanksgiving

5 Rounds for reps:

1:00 Wall Balls

1:00 Burpees

1:00 Weighted Sit-ups

1:00 Row

2:00 Rest

Sumo Deadlift Block Pull (2")

Build to a heavy single

3 Rounds for time:

10 Deadlifts (275/185)

50 Double-unders

12:00 AMRAP

3 Muscle-ups

3 Power Cleans (185/125)

12/10 Calorie Echo Bike

8 Rounds for time

10 DB Snatches

10 DB Front Squats

200m Run

Partner Workout

20:00 AMRAP

20 Burpee Pull-ups

30 Toes to Bar

40 Front Rack Reverse Lunges (95/65)

50 Med Ball Sit-ups

One works, one rests, except on the Med Ball Sit-ups. On the Med Ball Sit-ups, both athletes work simultaneously.

3 Rounds for time:

25/20 Calorie Echo Bike

75 Double-unders

100 ft. Farmers Carry (60/40 lb DBs)

Back Squat

5-5-5-5-5

KB Single Leg Deadlift

12-12-12-12-12

(6 reps per side each set)

Weighted Sit-up

3-3-3-3-3

12:00 EMOM

A. 2 Power Cleans (build)

B. 3 Strict Handstand Push-ups

For the HSPU, choose a version where 3 is challenging. Add a deficit if necessary.

5:00 AMRAP

5 Power Cleans (135/95)

10 Lateral Burpees

3 Rounds for time:

20 Pull-ups (C2B)

30 Wall Balls (20/14 lb)

40/32 Calorie Row

"Chad"

For Time:

1,000 Step Ups (20")

Wear a Ruck Pack (45/35lb)

4 Sets:

:30 AMRAP Bench Press @ 70% 1RM

2:00 Rest

10:00 AMRAP

1-2-3-4-5-6-7...

Strict Pull-ups

Strict Handstand Push-ups

3 Rounds for time:

400m Run OR 500m Row

20 Wall Balls

2 Rope Climbs

Deadlift Speed Pulls

12 x 1 OT45sec

Week 3 of 3

Increase weight from last week OR use 40% 1RM

335+ 1RM: Use #3 Bands

225-335 1RM: Use #2 Bands

150-225 1RM: Use #1 Bands

<150 1RM: USe #0 Bands

Deficit Deadlift (2")

8-8-8-8

4 Sets:

8/8 Back Rack Backstepping Lunges

3 Sets:

40 Bottom Half Sit-ups

4 Rounds for time:

50 Step-ups

25/20 Calorie Echo Bike

CFV Champ Qualifier Event 3:

12 Rounds for time:

10 Deadlifts (225/155)

10 Burpee Box Jump-overs (24"/20")

20/15 Calorie Row

Rounds 1-6:

Athletes alternate complete rounds.

Rounds 7-12:

Athletes may partition work any way. One works, one rests.

CFV Championship Qualifier Event 2:

In 10:00, both athletes complete the Bella Complex:

1 Clean +

1 Jerk +

1 Front Squat +

1 Jerk

*If competing in the Championship, be ready to start Event 3 at the 10-minute mark

CFV Championship Qualifier Event 1

12:00 AMRAP

20 Toes to Bar

10 Power Snatches (115/80)

20 Pull-ups

10 Power Snatches

20 Chest-to-bar Pull-ups

10 Power Snatches

10 Bar Muscle-ups

10 Power Snatches

One works, one rests.

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

Sit-ups

Calorie Echo Bike

*Female calories are 40-32-24-16-8

Deadlift Speed Pulls

12 x 1 OT45sec

Week 2 of 3

Increase weight from last week OR use 40% 1RM

335+ 1RM: Use #3 Bands

225-335 1RM: Use #2 Bands

150-225 1RM: Use #1 Bands

<150 1RM: USe #0 Bands

Good Morning

5-5-5-5 (build)

Bulgarian Split Squats

8-8-8-8 (per side)

Med Ball Twists

150 Reps

Banded Hamstring Curls

100 Reps

12:00 EMOM

A. 15/12 Calorie Row

B. 10 Med Ball Cleans

C. 10 Pull-ups (C2B)

3 Rounds for time:

30/24 Calorie Row

20 Medicine Ball Cleans

15 Pull-ups (C2B)