Daily Workouts

5 Rounds for time:

400m Run

100 Step-ups

2 Rounds for time:

20 KB Goblet Squats

10 Burpees

20 KB Swings

10 Burpees

20 KB Lunges

10 Burpees

20 Sit-ups

10 Burpees

Partner Workout

10 Rounds for time:

2 Legless Rope Climbs

20 DB Snatches (50/35)

20/16 Calorie Echo Bike

One partner works, one rests. Partition reps any way you'd like.

15:00 AMRAP

15 Strict Handstand Push-ups

50 Air Squats

100 ft. Handstand Walk

50 Air Squats

Deadlift Speed Pulls

12 x 1 OT45sec

Week 1 of 3

Use 50% 1RM barbell weight

335+ 1RM: Use #3 Bands

225-335 1RM: Use #2 Bands

150-225 1RM: Use #1 Bands

<150 1RM: USe #0 Bands

3 Sets:

8/8 Back Rack Backstepping Lunges

3 Sets:

8-12 Glute Ham Raises

4:00 EMOM

:30 V-up

150 Banded Good Mornings

4 Rounds for time:

20 Push-ups

40/32 Calorie Row

5 Sets:

4:00 Step-ups

1:00 Strict Pull-ups

Complete on a 25-minute running clock, no additional rest between sets.

For Time:

800m Run

40 Burpees

600m Run

30 Burpees

400m Run

20 Burpees

Partner Workout

16:00 AMRAP

5 Thrusters (135/95)

10/8 Calorie Echo Bike

15/12 Calorie Row

-Alternate complete rounds with your partner

8 Rounds for time:

4 Strict Wall-facing HSPU

6 Strict Pull-ups

8 Russian KB Swings (70/53)

Back Squat

5-4-3-2-1-1-2-3-4-5

Sets 1-2-3-4-5 should be heavier than 5-4-3-2-1.

3 Sets:

8/8 Bulgarian Split Squats

5:00 EMOM

10 Wall Balls (20/14 lb to 12/11 ft. +

15 V-Ups

3 Rounds for time:

10 Bar Muscle-ups

100 Step-ups*

1000m Run

*November Hero Workout of the Month is "Chad" (1000 step-ups). In the lead-up for "Chad," we will be including more step-ups in training than usual. If you plan on wearing a weighted vest or weighted backpack for that workout, feel free to bring it to the gym on the days when step-ups are in the workout so that you get some reps in the bank in preparation for "Chad." IF you forget your backpack, you can also use a sandbag, dumbbells, or medicine ball.

10:00 EMOM

2 Power Snatches (build)

7:00 AMRAP

4 Power Snatches (135/95)*

30 Double-unders

*Do not exceed 75% 1RM Power Snatch

"Harvell"

2 Rounds For Time with a partner:

11 Rope Climbs

200 meter buddy carry

33 Power Cleans (135/95)

400 meter buddy carry

55 Front Squats (135/95

66 Burpees with 1 additional Pushup at the bottom

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

Step-ups

Calorie Row

21:00 EMOM

A. 10 DB Bench Press

B. 10 Toes to Bar

C. :40 D-ball March

For the bench press, use a weight where 10 reps each set makes sense. For the toes to bar, adjust numbers up or down to achieve a number that is challenging but repeatable across all 7 sets. For the D-ball march, brace your midline and hold a d-ball in the bearhug position while marching in place. Lift knees to hip height on each step while focusing on stability over speed.

Every 4 minutes for 4 sets, complete:

40 Double-unders

20/16 Calorie Echo bike

10 Dumbbell snatches (70/50)

Front Squat

Build to a heavy single

21-15-9 reps for time:

Front Squats (135/95)

Lateral Burpees with an extra push-up at the bottom

10:00 AMRAP

3 Strict Wall-facing HSPU

5 Deadlifts (225/155)

7 Pull-ups

4 Sets on a 2:00 Timer:

A. 500m Row

B. 400m Run

*Scale distances to be completed in 1:50 for both the row and the run.

Partner Workout

For Time:

10 Rope Climbs

30 Power Cleans (155/105)

60/48 Calorie Echo Bike

240 Double-unders

60/48 Calorie Echo Bike

30 Front Squats (155/105)

10 Rope Climbs

One set every 1:15 for 10 Sets:

1 Hang Power Snatch + 1 Power Snatch

L-Sit

Accumulate 2:00

3:00 Max Calorie Ski (arms only)

3 Rounds for time:

20 Wall balls

20 Deadlifts (115/75)

20 Box Jumps (24"/20")

20 Push Press (115/75)

20 Toes to Bar

1:00 Rest

Wide Stance Box Squat w/ Bands

Build to a heavy single

Then,

5 @ 75%-4-3

Banded Hamstring Curls

2 x 75

Hollow Rock/Hold

Accumulate 2:00

Band chart for today's squats:

Squat 1RM under 120: #0

Squat 1RM 120-170: #1

Squat 1RM 170-220: #2

Squat 1RM 220-320: #0 + #2

Squat 1RM 320-420: #3