Daily Workouts

Partner Workout

100 Calorie row

50-40-30-20-10 reps of

DB Squats (50/35)

Med ball sit-ups

Double-unders

100 Calorie row

"Glen"

For time

30 Clean and jerks (135lbs/95lbs)

Run 1 mile

10 Rope climbs

Run 1 mile

100 Burpees

10:00 EMOM

3 Back squats

-Use 70 - 80% 1RM

-Perfect technique + accelerate the barbell on the way up!

For time

30/25 Cal Ski

30 DB Snatch (50/35)

30 Wall balls

Partner Workout

14:00 AMRAP

20 Sandbag step-ups

20/15 Cal Echo bike

Alternate complete rounds with your partner.

8:00 EMOM

1 Hang power snatch +

1 Hang snatch (full) +

1 Overhead squat

"Nancy"

5 rounds for time

400m Run

15 Overhead squats (95/65)

5 Sets

5 Deadlifts

5 Strict handstand push-ups

9:00 AMRAP

7 Toes to bar

9 Burpees

11 KB Swings

7:00 AMRAP

1-2-3-4-5... Strict pull-ups

2-4-6-8-10... Push-ups

3:00 Rest

7:00 AMRAP

100m Farmer's carry

100m Backward run

100m Run

3:00 Rest

7:00 AMRAP

1-2-3-4-5... D-ball cleans

2-4-6-8-10... Box jump-overs

Front squat

8-6-4-2-4-6-8

Partner Workout

For Time

50-40-30-20-10

Wall balls

DB snatch

Calorie bike

Calorie breakdown:MM: 50-40-30-20-10FF: 40-30-20-10-10MF: 45-35-25-15-10

5 Rounds

10 Bench press

25/20 Calorie Row

Complete each round on a 5:00 Timer

Choose a weight on bench press you expect to be able to maintain 10 consecutive reps. Adjust as necessary. Sprint the row!

Power clean + push jerk

2-2-2-2-2

20:00 EMOM

A. Rope climbs (1-3)

B. Clean & jerks (5-10 @ ~50% 1RM)

C. Double-unders (10-60)

D. Burpees (5-15)

For Time

4 Rounds

400m Run

10 Deadlifts (225/155)

3 Rounds

300m Run

20 Sit-ups

2 Rounds

200m Run

30 Lunges

1 Round

100m Run

40 Single DB squats (50/35)

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

Back Squat

5 x 3

-One set every 2:00

Partner Workout

For Time

50 Strict pull-ups

100 Push-ups

150 KB Swings

200 Calorie row

10:00 EMOM

1 Rope climb +

1 Clean & jerk (build)

2 Rounds for time

15 Clean & jerks (135/95)

400m Run

5 Rope climbs

400m Run

30 Burpees

4 Rounds

1:00- 100 ft. Walking lunge

2:00- Bike for calories

1:00- Rest

6 Sets (build)

4 Deadlifts

4 Weighted pull-ups

3-5 Rounds not for time

10 Ring Dips

15 GHD Sit-ups

200 ft. Farmer's carry

:30 Hollow rock/hold

5 rounds for time

400m Run

30 Box jumps

30 Wall balls

3 Position Snatch

15:00 Practice

For Time

10-9-8-7-6-5-4-3-2-1

Power snatch (95/65)

Bar-facing burpees

6 Sets

5 Deadlifts

5 Strict HSPU

For Time

800m Run

20 DB Devil's press

400m Run

15 DB Devil's press

200m Run

10 DB Devil's press

Partner Workout

20:00 AMRAP

4 Rope climbs

12 Clean & jerks (135/95)

36 Calorie row

One works one rests, except every 5:00, both athletes do 20 push-ups(0:00, 5:00, 10:00, 15:00 on the clock)

No class today.

Happy Birthday America!

Get outside and enjoy your fitness!

7 rounds

1:30 ON/1:30 OFF

15/12 Cal Echo bike

Max BBJO in remaining time

Every :90 x 7 sets

1 Power clean +

1 Hang clean +

2 Front squats

8:00 AMRAP

12 Pull-ups (C2B)

20 Wall balls

4 rounds for time

20 DB Snatches

30 DB Overhead lunges

50 Double unders

3 Rounds NOT for time

10/10 Lateral DB step-up

10/10 Single leg cross body Romanian deadlifts*The first set of each movement should be light. The second and third set should provide a challenge but still focus on quality and a controlled tempo.