Daily Workouts

Partner Workout

3 Rounds for time:

20 Power Snatches (100/70)

40 Overhead Squats

60/58 Calorie Row

At 20-minute mark, complete:

AMRAP in 4:00:

Wall Walks

One works, one rests, partition work any way.

Partner Workout

15:00 AMRAP

3 Power Cleans (185/125)

3 Bar Muscle-ups

10/8 Calorie Echo Bike

-Alternate full rounds with your partner

7:00 AMRAP

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

Thrusters (95/65)

Over and back Burpees

3 Sets:

5 Wall Walks

:15 Wall-facing Handstand Hold

7 Sets OT 5min.

:20 Strict Toes to Bar

:20 V-up

4:00 Recovery Bike

3 Sets:

30 Banded Face Pulls

50 Band Good Mornings

Pause Overhead Squat

2-2-2-2-2

-Barbell starts on floor

3 Rounds for time:

15 Overhead Squats (95/65)

30/24 Calorie Row

4 Rounds for time:

800m Run

200 ft. Farmer's Carry (70/53 lb)

5 Sets OTmin.

5-7 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5-7 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

3-7 Bar Muscle-ups +

10 Box Jump-overs

9:00 AMRAP

15 Wall Balls

35 Double-unders

5 Sets OT6min.

2:00 of "Cindy"

2:00 Row

2:00 Rest"Cindy" is 5 Pull-ups, 10 Push-ups, 15 Squats

"DT"

5 Rounds for time:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

12:00 AMRAP

20 Reverse Lunges

50 Double-unders

20/15 Calorie Echo Bike

40:00 EASY Jog, Bike, or Row

(Athlete Choice)

3 Sets:

10/10 Copenhagen Planks

1:00 Banded Hip Flexor March

Pause Back Squat

2-2-2-2-2

3 Rounds for time:

10 Thrusters (115/80)

25/20 Calorie Row

5 Sets OTmin.

5-7 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5-7 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

3-7 Bar Muscle-ups +

10 Box Jump-overs

8:00 AMRAP

10 Alternating DB Snatches (50/35)

30 Double-unders

4 Sets OT90sec.

:15 Chin over Bar Hold

3 Kip Swings

5 Kipping Pull-ups (C2B optional, not butterfly)

3 Sets for reps:

1:00 KB Lunges

1:00 Burpee Pull-ups

1:00 KB Squats

1:00 Row

1:00 Rest

Clean & Jerk

Build to a heavy single

7:00 AMRAP

10/8 Calorie Echo Bike

4 Deadlifts (155/105)

3 Hang Power Cleans

2 Push Jerks

Pause Bench Press

2-2-2-2-2

For Time:

50-40-30-20-10 reps of:

Double-unders

Sit-ups

Complete 15 Push-ups after each round

3 Rounds For Time:

800m Run

15 Russian KB Swings

15 Toes to Bar

*Start and finish the workout with 3 Rope Climbs

Pause Front Squat

2-2-2-2-2

3 Rounds for time:

10 Front Squats (155/105)

25/20 Calorie Row

5 Sets OTmin.

5 Strict Pull-ups +

10 Step-ups

5 Sets OTmin.

5 Chest-to-Bar Pull-ups +

10 Box Jumps

5 Sets OTmin.

5 Ring Dips +

10 Box Jump-overs

8:00 AMRAP

3/3 DB Snatches (50/35)

3/3 DB Hang Clean & Jerks

12 Lateral Burpees over Dumbbell

Back Squat

3-3-3-3-3

4:00 AMRAP

10 Push-ups

20 Wall Balls

6 Sets:

50 Double-unders

12 Deadlifts (160/110)

9 Hang Power Cleans

6 Push Jerks

3 Deadlifts

24:00 EMOM

A. 2 Rope Climbs

B. :45 Ski

C. :30 Med Ball Twists

D. :30 Single Cross-overs

Partner Workout

20 Sets:

In 1:30, complete:

6 Burpee Pull-ups

8 Thrusters (95/65)

Max Calorie Echo Bike in remaining time

1:30 Rest

Athletes will alternate 1:30 work intervals with 1:30 rest intervals. Each athlete completes 10 work sets. Score is total calories completed.

Muscle Clean

2-2-2-2-2

Power Clean

2-2-2-2-2

7:00 AMRAP

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

Power Cleans (135/95)

Toes to Bar