Daily Workouts
"Fran"
21-15-9 reps for time:
Thrusters
Pull-ups
3 Rounds for time:
400m Run
15 Deadlifts (225/155)
50 Double-unders
10 Sets on a 75 second timer:
2 Power Cleans (build)
10 Push-ups
Tabata:
Ring Rows
DB Box Step-ups
V-Ups
Each Tabata interval is 8 rounds of :20 work followed by :10 rest. Complete all 8 rounds of each movement before starting the next movement. No additional rest between rounds when transitioning from one movement to the next.
Partner Workout
For Time:
100 Thrusters (115/80)
100 Partner Med Ball Sit-ups
200/160 Calorie Row
-Both athletes work at the same time.
-Partition the reps any way you'd like
Deadlift Speed Pulls
10 x 2 On the minute
Week 3 of 3
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
3 Sets:
8/8 Back Rack Backstepping Lunges
3 Sets:
8-12 Glute Ham Raises
5:00 EMOM
:20 Hollow Rocks
:20 Shoulder Taps
Banded Good Mornings
150 Reps
20:00 EMOM
A. 2 Rope Climbs
B. 100 ft. Sandbag Carry
C. 10 Ring Dips
D. :45 Echo Bike
GYM CLOSED- Happy 4th of July!
"Brenton"
5 Rounds For Time
100ft Bear Crawl
100ft Standing Broad Jump
-Perform 3 Burpees After Every 5 Broad Jumps - this is a vest workout
For Time:
800m Run
40 Wall Balls
8 Bar Muscle-ups
600m Run
30 Wall Balls
6 Bar Muscle-ups
400m Run
20 Wall Balls
4 Bar Muscle-ups
Partner Workout
20:00 AMRAP
15 Push-ups
20/15 Calorie Row
30 Double-unders
One partner works, one rests. Switch who is working every minute. Score is total rounds and reps completed.
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
10:00 EMOM
1 Wall Walk +
3 Strict Wall-facing Handstand Push-ups
-If possible, use plates to add a step up on the wall walk and a deficit on the handstand push-ups.
5:00 AMRAP
:15 L-Sit
25 Cross-overs
5 Sets:
10 DB Bench Press (build)
20 Box Step-ups (20")
30/24 Calorie Row
2:00 Rest
Deadlift Speed Pulls
10 x 2 On the minute
Week 2 of 3
Use 45% 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
3 Sets:
8-12 Glute Ham Raises
3 Sets:
8/8 Back Rack Bulgarian Split Squats
5:00 AMRAP
30 Banded Good Mornings
15 V-ups
3 Rounds for time:
15 Front Squats (115/80)
15 Shoulder to Overhead
15 Toes to Bar
400m Run
Partner Workout
For Time:
100 Burpee Box Jumps (24"/20")
150 DB Snatches (50/35)
200/160 Calorie Row
-Both partners work at the same time, but only one athlete at each movement at a time
-Partition reps any way and in any order you'd like.
20:00 EMOM
A. Air Squats
B. Power Cleans (135/95)
C. Strict Pull-ups*
D & E. 400m Run
*Cap Pull-ups at :45
Record 3 separate numbers: total air squats, power cleans, and strict pull-ups
10:00 AMRAP
5 Strict Wall-facing HSPU
10 Toes to Bar
20 Step-ups (20" box)
8 Rounds for time:
3 Front Squats (165/110)
10/8 Calorie Echo
25 Double-unders
Deadlift Speed Pulls
10 x 2 On the minute
Week 1 of 3
Use 40% 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
3 Sets:
8-12 Glute Ham Raises
3 Sets:
8/8 Back Rack Bulgarian Split Squats
3:00 AMRAP
12 Russian KB Swings
12 V-ups
3 Rounds for time:
15 Thrusters (95/65)
15 Pull-ups (C2B)
400m Run
4 Rounds for reps:
1:00 Wall Walks
1:00 V-Ups
1:00 Echo Bike for Calories
1:00 Rest
Partner Workout
20:00 AMRAP
5 Power Cleans (135/95)
5 Strict Pull-ups
15 Air Squats
+
200m Run
Both partners work simultaneously. One partner starts on the AMRAP, the other starts on the run. Switch places every time an athlete completes their 200m run.
Score is Total Rounds + Reps on the AMRAP and Total Run Distance
Dumbbell Bench Press
6 x 10
6:00 AMRAP
10 Ring Push-ups
20 Double-unders
Pause Front Squat
Build to a heavy single
:03 Pause in the bottom
Then, 3 x 3 at 80% of today's heavy single (no pause)
3 Sets:
8/8 Back Rack Bulgarian Split Squats
3 Sets:
8/8 Copenhagen Plank
Banded Good Mornings
100 Reps