Daily Workouts

Every 4 minutes for 4 sets, complete:

40 Double-unders

20/16 Calorie Echo bike

10 Dumbbell snatches (70/50)

Front Squat

Build to a heavy single

21-15-9 reps for time:

Front Squats (135/95)

Lateral Burpees with an extra push-up at the bottom

10:00 AMRAP

3 Strict Wall-facing HSPU

5 Deadlifts (225/155)

7 Pull-ups

4 Sets on a 2:00 Timer:

A. 500m Row

B. 400m Run

*Scale distances to be completed in 1:50 for both the row and the run.

Partner Workout

For Time:

10 Rope Climbs

30 Power Cleans (155/105)

60/48 Calorie Echo Bike

240 Double-unders

60/48 Calorie Echo Bike

30 Front Squats (155/105)

10 Rope Climbs

One set every 1:15 for 10 Sets:

1 Hang Power Snatch + 1 Power Snatch

L-Sit

Accumulate 2:00

3:00 Max Calorie Ski (arms only)

3 Rounds for time:

20 Wall balls

20 Deadlifts (115/75)

20 Box Jumps (24"/20")

20 Push Press (115/75)

20 Toes to Bar

1:00 Rest

Wide Stance Box Squat w/ Bands

Build to a heavy single

Then,

5 @ 75%-4-3

Banded Hamstring Curls

2 x 75

Hollow Rock/Hold

Accumulate 2:00

Band chart for today's squats:

Squat 1RM under 120: #0

Squat 1RM 120-170: #1

Squat 1RM 170-220: #2

Squat 1RM 220-320: #0 + #2

Squat 1RM 320-420: #3

2 Sets:

In 8:00, complete:

100 Step-ups

Then in remaining time,

max burpee pull-ups with an extra push-up at the bottom of each rep.

2:00 rest between sets

Score is total burpee pull-ups completed.

Complete on a C2 Rower, Skierg, or Bike:

8:00 Work

4:00 Rest*

6:00 Work

3:00 Rest

4:00 Work

2:00 Rest

2:00 Work

1:00 Rest

1:00 Work

Your rest periods are active recovery: stay on your machine and keep moving at a recovery pace.

Partner Workout

5 Sets:

In 3:00, complete:

8 Wall Walks

30 Wall Balls

Max Cal Echo Bike in remaining time

One works, one rests. No additional rest between sets. Partition work between partners any way you'd like. Score is total calories completed on the bike.

24:00 EMOM

A. :45 Step-ups

B. :30 Bottom Half Sit-ups

C. :45 Ski

D. :30 KB Reverse Lunges

E. :45 Step-ups

F. :30 Hip Extensions

Close Grip Bench Press

Build to a heavy single

10:00 EMOM

10 Barbell Push-ups

10:00 EMOM

3-7 Strict Pull-ups

100 Band Pull-aparts

"Nancy"

5 Rounds for time:

400m Run

15 Overhead Squats (95/65)

"Christine"

3 rounds for time:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24"/20")

6 Sets for Quality:

5 Strict Toes to Bar

20 ft. Handstand Walk

40 ft. Front Rack DB Walking Lunge

Partner Workout

5 Sets:

In 2:00, complete:

:30 D-ball Bearhug Hold

10 Burpee Box Jump-overs

Max Cal Echo Bike in remaining time

2:00 Rest

Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed

5 rounds of Cindy for time

5 minutes to establish a heavy deadlift

5 rounds of Cindy for time

*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats

5 Rounds for time:

20 V-ups

40/32 Calorie Row

Snatch Push Press + Overhead Squat

Build to a heavy single

5 Overhead Squats @ 75%-4-3

4 Sets building in load:

6 Alternating DB Snatches

8 Back Rack Backstepping Lunges

3:00 EMOM

:40 Med Ball Twists

4 Rounds for time:

400m Run

5 Ring Muscle-ups

60 Double-unders

3 Rounds for time:

20 Toes to Bar

25 Wall Balls

30 Med Ball Step-ups (20/14 lb, 20")

Partner Workout

16:00 AMRAP

10-20-30-40-50...

Power Cleans (95/65)

Bar-facing Burpees

Calorie Ski

One works, one rests. Partition reps between partners any way you'd like

15:00 AMRAP

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

20 Cross-overs