Daily Workouts
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
Complete as much as possible in 10 minutes of:
10 Strict handstand push-ups
20 Pulls on the rower for max calories
21-15-9 reps for time:
Deadlifts (225/155)
Toes to Bar
4 Sets:
In 3:00, complete:
400m Run
20 Goblet Squats (53/35)
Max Burpee Box Jump-overs in remaining time
Partner Workout
Complete on a 20:00 Clock:
5:00 AMRAP
5 Clean & Jerks (185/125)
5 Bar Muscle-ups
10:00-
Build to a heavy single Clean & Jerk
5:00 AMRAP
5 Clean & Jerks (185/125)
5 Bar Muscle-ups
12:00 AMRAP
6 DB Renegade Rows
8 V-Ups
10/8 Calorie Echo Bike
1 Renegade Row =
1 Push-up on DBs +
1 Row Right +
1 Row Left
Hang Snatch
3-2-1-1-1-2-3
4:00 AMRAP
4 Hang Snatches (70% of heaviest single from part 1)
40 Double-unders
Deadlift
Build to a heavy single
Good Morning
5-5-5-5 (build)
Banded Nordic
3 x 8
Strict Toes to Bar
3 x 8
Banded Hamstring Curls
100 Reps
For Time:
30 Wall Balls
30/24 Calorie Row
40 Wall Balls
40/32 Calorie Row
50 Wall Balls
50/40 Calorie Row
*Accessory work*
5 Sets:
5 Strict Wall-facing Handstand Push-ups
5 Reverse Nordics
3 Rounds for time:
400m Run
20 KB Swings (53/35)
20 V-ups
Partner Workout
3 Rounds for reps:
1:30 Strict Pull-ups
1:30 Dumbbell Complex
1:30 Burpee Box Jump-overs
:30 Rest
Dumbbell Complex =
1 DB Power Clean
1 DB Front Squat
1 DB Lunge Right
1 DB Lunge Left
Push Press
Build to a heavy single
Then, 3 x 3 at 80% of today's heavy single
3 Sets for load:
100 ft. Hand over Hand Sled Pull
100 ft. Prowler Push (high handles/low handles)
3 Rounds for time:
12 Axle Bar Deadlifts (175/115)
24 Sit-ups
36/30 Calorie Row
15:00 EMOM
A. 3 Hang Power Cleans (build)
B. 40 Cross-overs
C. :45 Echo Bike
Choose a target on the bike to shoot for on all five sets. The goal on the bike is consistency or slightly more calories every round; not a drop-off in output. Pace accordingly.
2. 3 Sets:
5/5 Split Squats
"Murph"
For time:
1 Mile run
100 Pull ups
200 Push ups
300 AIr squats
1 Mile run
*If you have a weighted vest or body armor, wear it.
Memorial Day Class times:
6:00, 7:30, 9:00, 10:30, Noon
12:00 EMOM
2 Power Cleans (build)
7:00 AMRAP
15 V-ups
15 Weighted Sit-ups (10-15 lbs)
30 Med Ball Twists
40 Banded Good Mornings
800m Farmer's Carry with a partner
-Alternate who is carrying any time
Partner Workout
15:00 AMRAP:
10/8 Calorie Row/Ski/C2 Bike
10 Synchro DB Snatches
15 Box Jumps (alternating)
For the calories, one athlete is on a rower, the other on a skierg or C2 bike. Switch places each round.
Shoulder Press
Build to a heavy single
Then, 3 x 3 at 80% of today's heavy single
10:00 EMOM
3 Strict or Weighted Pull-ups +
15 Cross-overs or 10 Double Cross-overs
5:00 AMRAP
3 Wall Walks
10 KB Walking Lunges