Daily Workouts
"Elizabeth"
21-15-9 reps for time:
Squat Cleans (135/95)
Ring Dips
Max Trio
Max bike calories in 5 minutes
1-rep-max weighted pull-up
1-rep-max front squat
"Three Ways Down"
For time:
1,400-m run
4 rope climbs (20 ft)
21 DB shoulder-to-overheads
1,200-m run
3 rope climbs (20 ft)
15 DB shoulder-to-overheads
800-m run
2 rope climbs (20 ft)
9 DB shoulder-to-overheads
1. Bench Press 8 x 6 @ 75% 1RM
-Complete on a 2:15 timer
-If you were here and successful last Saturday, add 5-10 lbs this week.
2. 21-15-9 reps for time:
KB Swings
Toes to Bar
Partner Workout
20:00 AMRAP
10 Deadlifts (225/155)
20 Bar-facing burpees
30 Calorie Row
One works, one rests. Partition any way you'd like.
3 Rounds for time:
600m Run
20 DB Push Press (35/25)
20 Pull-ups
Snatch Primer x 3 Sets:
2 Snatch Lift-off (to bottom of knee)
2 Snatch Deadlift
2 Snatch Pull
2 Muscle Snatch
1 3-Position Snatch
5 Sets (build):
1 Snatch +
1 Overhead Squat
5 Sets (build):
1 Pause Front Squat +
1 Front Squat
24:00 EMOM
A. 10-15 Toes to Bar
B. 15-25 Push-ups
C. 75 Single-unders*
*If you are successful in 75 consecutive single-unders in rounds 1-4, then work on doubles or double cross-overs in rounds 4-8
15:00 AMRAP
10 Wall Balls (20/14 to 12/11 ft)
15 Box Jumps (24/20")
1:00 Machine
-Athlete Choice on machine: Bike, Row, Ski, or 200m run
-Choose a goal for output on machine or run and maintain consistency on your pace from start to finish. Choose goal pace wisely.
1. Bench Press 8 x 8 @ 70% 1RM
-Complete on a 2:15 timer
-If you were here and successful last Saturday, add 5-10 lbs this week.
2. 3 Rounds for time:
15 Push-ups
20 DB Snatches (50/35)
400m Run
"Jackie Pro"
For time:
1,000-m Row*
50 Thrusters (95/65)
30 Bar muscle-ups
*Goal time for 100m row is under 3:40 for the women and under 3:15 for the men. For scaling, shoot for YOUR 2K row PR pace for the 1000m. If unknown, choose an aggressive pace that will be challenging to hold for 1000 meters.
"Echo Press"
For time:
30/25 Echo Bike calories
10 Plate HSPU
20/15 Echo Bike calories
10 Plate HSPU
20/15 Echo Bike calories
10 Plate HSPU
30/25 Echo Bike calories
Time Cap: 15:00
Clean Primer x 3 Sets:
2 Clean Lift-off (to bottom of knee)
2 Clean Deadlift
2 Clean Pull
2 Muscle Clean
1 3-Position Clean
5 Sets (build):
1 Hang Clean +
1 Front Squat
5 Sets (build):
1 Pause Back Squat +
1 Back Squat
"Up and Over"
3 rounds for time:
12 Muscle-ups*
25 Jump-overs**
30 Med Ball Sit-ups
Then,
100 ft. DB Front Rack Lunge
*Muscle-ups can be done on high rings, low rings, or bar
**Round 1: High box with hands assisting to get over
**Round 2: High box without hands
** Round 3: Jump all the way over low box, bench or mat
"The Capitol"
For Time:
20 D-ball Clean & Throw (150/100)
3 Mile Run
200m Farmer's Carry (70/53)
200m D-ball Bearhug Carry (150/100)
1. Bench Press 8 x 8 @ 70% 1RM
-Complete on a 2:15 timer
2. 12:00 AMRAP
20 Calorie Row
20 Step-ups
Partner Workout
30:00 AMRAP
:30 Burpees to 6" Target
:30 Wall Balls
:30 Echo Bike
-Alternate each :30 work interval with your partner.
-Score is total reps completed in 30 minutes.
6 Rounds for time:
12 Toes to bar
10 DB Front Rack Lunges (50/35)
8 DB Deadlifts
6 DB Hang Power Cleans
4 DB Push Press
1:00 Plank
Snatch Primer x 3 Sets:
2 Snatch Lift-off (to bottom of knee)
2 Snatch Deadlift
2 Snatch Pull
2 Muscle Snatch
1 3-Position Snatch
5 Sets (build):
1 Hang Snatch +
1 Overhead Squat
5 Sets (build):
1 Pause Front Squat +
1 Front Squat
5 Sets on a 4:00 Timer:
400m Run
Max Calorie Row in remaining time
3 Rounds for time:
30 DB Snatches (50/35)
30 Pull-ups
30/25 Calorie Echo Bike
"31 Heroes"
AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partners alternate 400m sandbag run (45/25 lb)
10 Rounds on a :90 Timer:
5 D-ball Cleans (100/70)
10 Walking Lunges
Max Calorie Row in remaining time
7 Rounds for time:
15 Push-ups
100 ft. Farmer's Carry
15/12 Calorie Echo Bike