Daily Workouts

For time:

50 GHD sit-ups

40 Dumbbell snatches (50/35)

30 Chest-to-bar pull-ups

20 Handstand push-ups

10 Power cleans (185/125)

Run 4 miles for time

Or

Ruck 3 miles for time

♀ 30 lb/♂ 45 lb pack

Back squat

5-5-5-5-5

Front squat

3-3-3-3-3

20:00 AMRAP

5 push jerks, left arm (50/35 lb)

5 push jerks, right arm

10 push-ups

15-cal. row

10:00 AMRAP

5 Strict Pull-ups

6 Box Jumps (24/20")

7 Calorie Echo Bike

Hang squat snatch

3-3-3-2-2-2-1-1-1 reps

For time:

21-15-9

Deadlifts (225/155)

9-7-5

Wall walks

10 rounds for time of:

200-m run

3 ring muscle-ups

2 Sets:

5:00 AMRAP

5 Deadlifts (225/155)

10 Wall Balls

15 Calorie Row

7:00 rest between sets.

Partner Workout

15:00 AMRAP

10 Overhead Squats (95/65)

10 Bar-facing Burpees

+

Max Calorie Echo Bike

Both partners work simultaneously. One partner starts on the Overhead Squats and Burpees, the other on the bike. Switch places after every completed round of the AMRAP. Score both reps on the AMRAP and total cals completed.

Specialty Bar Bench Press

10 x 3 OT2:00

5:00 AMRAP

5 Ring Rows

3 Ring Dips

100 Gorilla Rows (unbroken)

4 Rounds for time:

20 DB Hang Snatch (50/35)

40 Yard DB Lunge

400m Run

*Compare to 8/9/22

Close Stance Back Squat

Build to a heavy single

Then 5-4-3 reps @ 70% of today's heavy single

Deadlift Speed Pulls

12 x 1 OT45sec

Use 50% 1RM barbell weight

335+ 1RM: Use #3 Bands

225-335 1RM: Use #2 Bands

150-225 1RM: Use #1 Bands

<150 1RM: USe #0 Bands

5:00 EMOM

15 Air Squats +

15 V-ups

10:00 AMRAP

6 Strict Pull-ups

10 DB Push Press (35/25)

30 Double-unders

10 Sets for Quality:

5 Deadlifts (build)

10 Push-ups

Finisher:

4:00 AMRAP

20 Bottom Half Sit-ups

40 Med Ball Russian Twists

Partner Workout

5 Rounds for time:

10 Clean & Jerks (185/125)

20 Chest-to-bar pull-ups

30 Toes-to-bars

40 Wall-balls (20/10 lb to 10/9 ft)

"Ride"

40:00 AMRAP

Bike for laps OR calories

-If you have a bike, bring it! If you have an extra one for a friend, bring that too! If not, you can ride a C2 or Echo bike today!

"Intervals"

2 intervals for total time:

21 Box jump-overs (20/24 inches)

15 Calorie row

9 Burpee box jump-overs

21 Box jump-overs

15 Calorie row

9 Burpee box jump-overs

2:00 Rest

9 Burpee box jump-overs

15 Calorie row

21 Box jump-overs

9 Burpee box jump-overs

15 Calorie row

21 Box jump-overs

"Ski-Bag"

For time:

30 Calorie SkiErg (or row)

30 D-ball Squats (150/100)

20 Calorie SkiErg (or row)

20 D-ball Squats (150/100)

"Helena"

3 rounds for time:

400m Run

12 Bar muscle-ups

21 Dumbbell snatches (50/35 lb)

15:00 AMRAP

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

Toes to Bar

Pull-ups

Complete 15/12 calorie row after every completed round.

Partner Workout

3 Rounds for time:

30 Snatches (95/65)

20 Bar-facing Burpees

30 Squat clean thrusters (95/65)

20 Bar-facing Burpees

28:00 EMOM

A. 6 Strict Pull-ups

B. 8 DB. Bench Press

C. 10 GHD Sit-ups

D. :45 Sandbag or D-ball Bearhug Hold

4 Rounds for time:

100m Lunge

400m Run