Daily Workouts
9:00 AMRAP
7 DB Thrusters (50/35)
7 Strict Pull-ups
*Run 400m at 3:00 and 6:00 mark
2:00 Rest
9:00 AMRAP
10 Thrusters (100/70)
10 Pull-ups (C2B)
*Run 400m at 3:00 and 6:00 mark
For total time
3 rounds of
10 snatches (95/65)
12 bar-facing burpees
Then, rest 3 minutes before continuing with
3 rounds of
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes(including 3-minute rest period)
24:00 EMOM (4 rounds)
A. :45 Farmer's carry
B. 10 DB Z-press
C. :45 Sandbag step-ups
D. :45 Row
E. :15 L-Sit
F. 10 D-ball cleans
12 Rounds for time
5 Shuttle runs
10 Box jump-overs
15/12 Calorie Echo bike
- Partner 1 starts with 5 shuttle runs + 10 box jump-overs
- Partner 2 starts with 15/12 calories on the bike
- Both athletes must complete their portion before switching places
Every :90 x 7 sets
1 Snatch pull +
2 Power snatches +
3 Overhead squats
4-6 Rounds not for time
7 Deadlifts (build)
7 Strict pull-ups
15:00 AMRAP
10 Thrusters (100/70)
10 Bar-facing burpees
Every 3:00, run 400 meters (at 3:00, 6:00, 9:00, 12:00 on clock)
For time
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
10:00 Cap
10:00 AMRAP
5-10-15-20...
Calorie Echo Bike
Sit-ups
20:00 AMRAP
20 Calorie row
20 Bar-facing burpees
One works, one rests.
10:00 EMOM (5x)
A. 40 ft. Handstand walk
B. 40 ft. DB Lunge
16:00 EMOM (4x)
A. 1 - 5 Bar MU
B. 10 Thrusters
C. 10 Pull-ups
D. 10 Power snatchesUse today's EMOMS as PRACTICE. Choose loading/rep variations where conditioning/work capacity are NOT the limiting factor. Choose variations that allow you to move as close to perfection as possible and practice maintaining your most ideal mechanics throughout.
5 Rounds not for time
4 Deadlifts
5-10 HSPU
For time
21 Deadlifts (225/155)
21 Box Jump-overs
200m Run
15 Deadlifts
15 Box Jump-overs
400m Run
9 Deadlifts
9 Box Jump-overs
800m Run
Beginning on an 8:00 clock, complete as many reps as possible of 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb.
If completed before 8:00, add 4:00 to the clock and proceed to 25 toes-to-bars 50 double-unders 11 squat cleans, 225/145 lb.
If completed before 12:00, add 4:00 to the clock and proceed to 25 toes-to-bars 50 double-unders 9 squat cleans, 275/175 lb.
If completed before 16:00, add 4:00 to the clock and proceed to 25 toes-to-bars 50 double-unders 7 squat cleans, 315/205 lb.Stop at 20 minutes.
5 Rounds for time
20 Calorie row
20 Shuttle runs
1 shuttle run = 10 meters, down & back = 2
20:00 AMRAP
A. Partner 1:
2:00 Echo Bike
B. Partner 2:
6 Bar-facing burpees
6 Power cleans (135/95)
6 Front squats
6 Bar-facing burpees
Partners will alternate 2-minute work intervals on the bike to complete as many calories as possible in 20:00 (5 2-minute intervals each). While one partner is on the bike, the other will complete 6 bar-facing burpees, 6 power cleans, 6 front squats, and 6 more bar-facing burpees and then rest the remainder of the 2-minute interval until they return to the bike.
5 rounds on a :90 Timer
5-15 Toes to bar +
40 ft. DB Lunge
3 Rounds for time
50 Double-unders
2:00 Handstand hold
35 Abmat Sit-ups
7 Rounds for time
10 Power snatch (75/55)
10 Pull-ups (C2B)
4-5 Rounds not for time
2 Snatches (build in load)
3-5 Strict pull-ups
*If 3-5 strict pull-ups is not challenging enough, make them strict chest-to-bar!
Complete as many rounds as possible in 15 minutes of
19 wall-balls
19 calorie row
Full workout details here.
8:00 EMOM
A. 10 - 50 ft HS walk
B. 1:00 Ski
2:00 Rest
8:00 EMOM
A. 5-10 Strict pull-ups
B. :30 DB Lunge
2:00 Rest
8:00 EMOM
A. 10 - 15 GHD Sit-ups
B. 1:00 Hand over hand sled pull
Every 3:00 x 5 sets
15-12-9-6-3
Power snatches
-Add weight each round
-Shoot for unbroken sets
7:00 AMRAP
3 Power cleans (115/80)
3 Hang power cleans
3 Push jerks
10-20-30-40-50... double-unders(increase DU by 10 reps every round)
Front Squat
8 x 3
:03 pause in the bottom on the first 4 sets
5 Rounds for time
15 Wall balls
10 Burpee box jump-overs
10:00 AMRAP
A. 1:00 Echo Bike
B. 12 Pull-ups (C2B)
2:00 Rest
10:00 AMRAP
A. 1:00 Row
B. 16 DB Snatches
As Many Reps As Possible in 14 Minutes
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (M=20lbs, F=14lbs)
30 Cleans (M=135lbs, F=95lbs)
20 Muscle-ups
8:00 AMRAP
2-4-6-8-10...
DB Front Squat
Complete a 20 ft. HS walk after every round of squats
10:00 EMOM
A. 5 Deadlifts
B. 5-10 HSPU
50-40-30-20-10 reps for time
Calorie Echo Bike*
DB Snatch + hang clean & jerk
Burpee box jump-over
One works, one rests on bike and burpees. On DB snatch and C & J, both athletes work simultaneously. One completes the snatches, the other does the hang c & j. Use one DB for snatch and one DB for hang c & j. Alternate arms on both movements.
*Echo bike cals:MM: 50-40-30-20-10FF: 40-30-20-10-5MF: 45-35-25-15-10