Daily Workouts
27:00 EMOM
A. :45 Jump Rope
B. :45 Echo Bike
C. :15 L-Sit
*Sets 1-3: Single-unders
*Sets 4-6: Cross-overs
*Sets 7-9: Double-unders OR Double Cross-overs
Bench Press
6x6 OT2min.
*week 1/3
Pull-ups, Weighted Pull-ups, Muscle-ups, or Bar MU
9x3 OT45sec.
Flat Bench Row
4 x 12
3 Sets:
15 V-ups
1:00 Plank Shoulder Taps
For Time:
50/40 Calorie Row
50 Thrusters (45/35 lb)
50 Box Jumps (24"/20")
50/40 Calorie Row
Box Squat
Build to a heavy single
Then, 3 x 3 @ 80% of today's heavy single.
3:00 AMRAP
Wall Balls
-Use a heavier med. ball than you typically use for workouts
"Viola"
20:00 AMRAP
400m Run
11 Power Snatches (95/65lb)
17 Pull-Ups
13 Power Cleans (95/65lb)
2023 Quarterfinals Event 4
20:00 AMRAP:
1,000-meter row
50 Sit-ups (feet anchored)
500-meter row
25 V-ups
2023 Quarterfinals Event 3
5 rounds for time:
5 burpee box jump-overs
1 clean and jerk
*Add 1 clean and jerk after each round.
♀ 185-lb clean and jerks, 24-in box
♂ 275-lb clean and jerks, 30-in box
Time Cap: 10:00
Adjust the clean & jerk weight to something you can power clean and shoot to complete in the 5-10 minute range.
2023 Quarterfinals Event 2
12:00 AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
♀ 50 lb
♂ 70 lb
2023 Quarterfinals Event 5
For Time:
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft
♀ 155, 185, 205 lb
♂ 225, 275, 315 lb
Time Cap: 15:00
Athletes choose a light, medium, and heavy weight to complete their 21, 15, and 9 reps of deadlifts. Percentages are approximately, 60, 70, and 80% of 1RM deadlifts.
24:00 EMOM
A. :30 Push-ups
B. :45 Sit-ups
C. 1:00 Row
Partner Workout
15:00 AMRAP
10 DB Hang Clean & Jerks
10 DB Squats
+
Max Calorie Echo
-Both athletes work simultaneously
-Switch after every 2 rounds of the couplet
-Score is total reps + calories completed
Deadlift
5-4-3-2-2-3-4-5
-Use double-overhand grip
-Complete reps as single efforts (reset for each rep)
3 Sets:
50 Banded Good Mornings
3 Sets:
15 Pause Glute Bridges (with CS Hip Halo)
-:02 pause at top
3 Sets:
1:00 Med Ball Russian Twists
1:00 Rest
3 Rounds for time:
30 Wall Balls
20 Burpee Pull-ups
400m Run
Floor Press
Build to a heavy single
Dumbbell Rollbacks
5 x 10
Ring Rows
5 x 10
Plank Plate Slides
3:00
15:00 AMRAP
5 Power Cleans (155/105)
10 Box Jump-overs
20 Calorie Row
4-6 Sets for Quality:
1-3 Rope Climbs
10 DB Thrusters
:15 Handstand Hold
:20 Hollow Rocks
Partner Workout:
20:00 Row for meters
Every 4:00, complete:
12 D-ball Cleans
24 Burpees over the erg
5 Sets on a 5:00 timer:
8 Bench Press at 60-70% 1RM
1:00 Ski for Calories
Front Squat 5 x 3
-Start with barbell on floor
For Time:
60 Toes to Bar
60 Box Jumps
60 Wall Balls
-Partition the work any way.
5 Sets:
500m Row @ 2K Pace
5 Deadlifts (build)
:15 L-Sit
Rest as needed between sets.
Push Press
Build to a heavy single
5-4-3 reps at 70%
10-9-8-7-6-5-4-3-2-1 reps of:
DB Z-Press
Strict Pull-ups
12:00 Cap
Partner Workout
20:00 AMRAP
5 Strict Pull-Ups10 Push-Ups15 Squats +Bike or Row for Calories-Partners must switch roles every 2:00-Score is total reps + total cals completedStarting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225 lb
Active Recovery Day
10:00 Easy Bike/Row/Ski
2 Sets:
10 Cat/Cow
10/10 Kneeling Fire Hydrants
10/10 Kneeling Kickbacks
10/10 Kneeling Kickback + hip circle
10/10 Scorpions face down
10/10 Scorpions face up
10 Deadbugs