Daily Workouts
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
"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)