Daily Workouts

Clean & Jerk

Build to a Heavy Single

6:00 AMRAP

15 Wall Balls

45 Double-unders

4 Sets:

3:00 AMRAP

8 DB Snatches (50/35)

8 Lateral Burpees

10/8 Calorie Echo Bike

1:00 rest between sets

Pick up where you left off on each 3-minute AMRAP.

"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)

10:00 AMRAP

15 KB Swings

20/15 Calorie Row

6 Rounds for time:

10 Toes to Bar

12 Push-ups

20 Medicine Ball Step-ups

Squat Clean

Build to a heavy single

Back Squat

3-3-3-3-3

3 Rounds for time:

20 Burpee Box Jump-overs

40 Sit-ups

600m Run

2 Rounds for time:

4 Rope Climbs

20 Deadlifts (225/155)

40/32 Calorie Echo Bike

3 Rounds for reps:

1:00 Wall Balls

1:00 V-ups

1:00 Box Jumps

1:00 KB Lunges (53/35)

1:00 Echo Bike

1:00 Rest

Partner Workout

20:00 AMRAP

2-4-6-8-10...

D-ball Cleans

Wall Walks

Every 4:00, both athletes run 400m.

One works, one rests, except on the run. If one athlete completes the run before the other, he or she may pick up where they left off and get back to work right away

Specialty Bar Bench Press

6 x 8 on a 2:15 timer

-Use 70% of specialty barbell 1RM

-If you're new to a specialty barbell, use 60-65% of your straight barbell 1RM for loading your specialty bar

12:00 EMOM

A. :30 Rope Climbs

B. :30 Barbell Push-ups

C. :30 Double-unders

15:00 AMRAP

5 Thrusters (155/105)

10 Box Jumps (30/24")

25/20 Calorie Row

Frog Stance Deadlift

Build to a heavy single

Frog Stance Deadlift

3 x 3

70-75% of best single from part 1

Back Rack Back stepping Lunges

8-8-8

3 Sets:

10 Glute Ham Raises

Banded Hamstring Curls

100 Reps

“Helen”

3 Rounds For Time

400m Run

21 KB Swings (53/35)

12 Pull-Ups

"Angie"

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

21:00 EMOM in teams of 3:

A. 8 Power Cleans

B. 16 Box Step-ups

C. Max Calorie Ski

Athlete choice on power clean weight and box height. Team score is total calories completed.

Front Squat

3-3-3-3-3

Back Rack Back stepping Lunges

10-10-10

3:00 EMOM

:45 Med Ball Russian Twists

For Time:

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

20 DB Snatches (50/35)

25/20 Calorie Echo bike

With a Partner:

800m Farmer's Carry

Split Jerk

Build to a heavy single

Split Jerk

3 x 2

70-80% of best single from part 1

10:00 EMOM

A. :30 Barbell Z-Press

B. :15 L-Sit

4 Rounds for time:

400m Run

25 Wall Balls

2 Rope climbs

28:00 EMOM

A. :45 Echo Bike

B. 3-10 Strict Ring Pull-ups

C. 200m Run*

D. 50 ft. DB Lunge + 50 ft. Farmer's Carry

*Scale to distance that can be completed in under 1:00

Partner Workout

5 Sets:

In 2:00, complete:

6 Power Snatches (~70% 1RM)

12 Bar-facing Burpees

Max Calorie Row in remaining time

2:00 Rest

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

Specialty Bar Bench Press

Build to a heavy single

-Use Multi or Axle Bar

Specialty Bar Bench Press

3 x 3

70-80% of best single from part 1

Strict Ring Dips

4 x 6-12

DB Flat Bench Rows

10-10-10-10

3 Sets:

:30 Hollow Rock/Hold

:30 Rest

Box Squat

Build to a heavy single (best stance)

Box Squat

3 x 3

70-80% of best single from part 1

Back Rack Backstepping Lunges

12-12-12

6:00 EMOM

A. :40 Bottom Half Sit-ups

B. :40 Banded Good Mornings