Daily Workouts

Wide Stance Box Squat

Build to a heavy single

-Compare to 5/3/23

Good Morning

5-5-5-5 (build)

Seated Hamstring Curls

100 Reps

Copenhagen Plank

3 x 5 per side

-:03 pause at top of each rep

3 Rounds for time:

10 Power Snatches (95/65)

15 Overhead Squats

25/20 Calorie Row

10 rounds for time of:

200-m run

3 ring muscle-ups

5 rounds for reps:

1:00 Burpees

1:00 Push Press (95/65 lb)

1:00 Row for Calories

1:00 Rest

"Saman"

8 Rounds For Time

13 Deadlifts (185/125lb)

17 Wall Balls (20/14lb)

400m Run

10 Sets on a 1:30 timer:

5 Strict Pull-ups

5 Ring Dips

1 Front Squat (build, from floor)

5 rounds for time:

20 Box jumps (24"/20")

25 Kettlebell swings (53/35 lb)

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!