Daily Workouts

Wed, 08/31/22
Workout of the day

"Elizabeth"

21-15-9 reps for time:

Squat Cleans (135/95)

Ring Dips

Tue, 08/30/22
Workout of the day

Max Trio

Max bike calories in 5 minutes

1-rep-max weighted pull-up

1-rep-max front squat

Mon, 08/29/22
Workout of the day

"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

Sat, 08/27/22
Workout of the day

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

Fri, 08/26/22
Workout of the day

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.

Thu, 08/25/22
Workout of the day

3 Rounds for time:

600m Run

20 DB Push Press (35/25)

20 Pull-ups

Wed, 08/24/22
Workout of the day

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

Tue, 08/23/22
Workout of the day

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

Mon, 08/22/22
Workout of the day

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.

Sat, 08/20/22
Workout of the day

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

Fri, 08/19/22
Workout of the day

"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.

Thu, 08/18/22
Workout of the day

"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

Wed, 08/17/22
Workout of the day

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

Tue, 08/16/22
Workout of the day

"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

Mon, 08/15/22
Workout of the day

"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)

Sat, 08/13/22
Workout of the day

1. Bench Press 8 x 8 @ 70% 1RM

-Complete on a 2:15 timer

2. 12:00 AMRAP

20 Calorie Row

20 Step-ups

Fri, 08/12/22
Workout of the day

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.

Thu, 08/11/22
Workout of the day

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

Wed, 08/10/22
Workout of the day

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

Tue, 08/09/22
Workout of the day

5 Sets on a 4:00 Timer:

400m Run

Max Calorie Row in remaining time

Mon, 08/08/22
Workout of the day

3 Rounds for time:

30 DB Snatches (50/35)

30 Pull-ups

30/25 Calorie Echo Bike

Sat, 08/06/22
Workout of the day

"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)

Fri, 08/05/22
Workout of the day

10 Rounds on a :90 Timer:

5 D-ball Cleans (100/70)

10 Walking Lunges

Max Calorie Row in remaining time

Thu, 08/04/22
Workout of the day

7 Rounds for time:

15 Push-ups

100 ft. Farmer's Carry

15/12 Calorie Echo Bike

Your first session is free. Let's do this.