Daily Workouts
Partner Workout
2:00 AMRAP
Bench Press (225/145)
-One works, one spots
-Partition work any way you'd like
4 Rounds for time:
30 DB Hang Snatches (50/35)
100 Double-unders
-One works, one rests
-Alternate full rounds
Back Squat
Build to a heavy single
Then 5-4-3 reps @ 70% of today's heavy single
3 Sets:
10/10 Back Rack Backstepping Lunges
Med Ball Twists
150
27-21-15-9 reps for time:
Pull-ups
Shoulder to overhead (95/65)
Box Jumps (24"/20")
11:00 AMRAP
1-2-3-4-5... Deadlifts (225/155)
2-4-6-8-10... Calories on Echo Bike
Thruster
3-3-3-3-3
Partner Workout
7:00 AMRAP
10 Squat Clean Thrusters (135/95)
20 Medicine Ball Sit-ups
One works, one rests on the squat clean thrusters. Both work together on the sit-ups
32:00 EMOM
A. :45 Echo Bike
B. Rope Climbs
C. :45 Row
D. Strict Wall-facing HSPU
Athlete choice on numbers. Goal on the machines is consistency from start to finish. Make good choices, knowing that the same number of calories in round 7 will require more effort than in round 1.
For the rope climbs and HSPU, athletes should choose variations and numbers that stimulate improvement in technique and capacity. The goal is quality reps under fatigue, not working to failure and grinding through sloppy reps.
10 Rounds for time:
6 Toes to Bar
10 DB Front Rack Walking Lunges (50/35)
25 Double-unders
Back Squat
3-3-3-3-3
Banded Nordic
3 x 8
Accumulate 2:00 in an L-Sit
10:00 AMRAP
8 Power Snatches (95/65)
10 Bar-facing Burpees
"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