Daily Workouts

1. In 5:00 complete:

25 GHD Sit-ups

50 Kettlebell swings (53/35)

Max Calorie Ski in remaining time

2. 4 Sets:

10/10 Single Leg Deadlifts

:15 L-Sit

For Time:

400m Run

15 Clean & jerks (155/105)

30 Pull-ups (C2B)

800m Run

30 Pull-ups (C2B)

15 Clean & jerks (155/105)

400m Run

15:00 AMRAP

15 Wall Balls (20/14)

20 Calorie Row

50 Double-unders

Partner Workout

20:00 AMRAP

30 Strict Pull-ups

30 Push-ups

30 KB Swings

50/40 Calorie Echo Bike

"Nancy"

5 Rounds for time:

400m Run

15 Overhead Squats (95/65)

5 Sets:

3 Deadlifts (build)

5 Strict HSPU

5 Sets:

30 Banded Good Mornings

:15 L-Sit

20:00 AMRAP

250m Row

20 Box Step-ups

10 Rounds for time:

3 Power Snatches (155/105)

25 Double-unders

3 Rounds for time:

21 Pull-ups (C2B)

21 Front Squats (115/75)

21/16 Calorie Echo Bike

4 Rounds for time:

450m Run

10 D-ball Clean & Throw

1. Back Squat

5 x 3

2. 3 Sets:

1:00 Wall balls

1:00 Sit-ups

1:00 DB Push Press

1:00 Bike

1:00 Rest

15:00 AMRAP

15 DB Rows (right)

15 DB Rows (left)

25 ft. Handstand Walk

50 ft. Walking Lunge

1. 10:00 EMOM

:15 Double-unders

1 Low hang power clean (from below knee)

2. 21-15-9 reps for time:

Low hang power clean (115/75)

Toes to bar

20:00 AMRAP

1 Mile Run

Then, in remaining time, complete as many reps as possible of:

Pull-ups, Push-ups, Air Squats

Option A: 5-10-15

Option B: 4-8-12

Option C: 3-6-9

The goal for today's workout is to complete as many reps of pull-ups, push-ups, and squats as possible. Choose the rep scheme (A, B, or C) that you feel will give you the best opportunity to accomplish that goal.

For Time:

50/40 Calorie Row

50 Deadlifts (225/155)

50 Box Jump-overs

50/40 Calorie Row

Gym Closed for Aerobic Capacity Course

4 Rounds for time:

20 Push-ups

30 Walking Lunges

400m Run

For Time:

8 wall-ball shots

8/6 calorie bike

1 rope climb

16 wall-ball shots

16/12 calorie bike

2 rope climbs

24 wall-ball shots

24/18 calorie bike

3 rope climbs

32 wall-ball shots

32/24 calorie bike

4 rope climbs

24 wall-ball shots

24/18 calorie bike

3 rope climbs

16 wall-ball shots

16/12 calorie bike

2 rope climbs

8 wall-ball shots

8/6 calorie bike

1 rope climb

1. Power Snatch

Build to a heavy single

2. For Time:

30 Calorie Row

20 Burpee Box Jump-overs (24"/20")

10 Snatches @ 75% of today's heavy single

The Other CrossFit Total

In 30 minutes, build to a heavy:

1 clean

1 bench press

1 overhead squat

3 rounds for time:

30 DB Walking Lunges (Farmers, Front Rack, Overhead)

30 Weighted Sit-ups

10 Bar Muscle-ups

"Holleyman"

30 Rounds For Time

5 Wall Balls (20/14)

3 Handstand Push-Ups

1 Power Clean (225/155)

24:00 EMOM

A. :30 Push-ups

B. :45 Sit-ups

C. 1:00 Row

Run 5K

Deadlift

5 x 5

-Use double-overhand grip

-Complete reps as 5 single efforts (reset for each rep)

3 Sets:

10/10 Single Arm DB Flat Bench Rows

10/10 Single Arm DB Z-Press

3 Sets:

30 Band Pull-aparts

:30 Hollow Rock/Hold