Daily Workouts

6 Rounds for time:

12 Toes to bar

10 DB Front Rack Lunges (50/35)

8 DB Deadlifts

6 DB Hang Power Cleans

4 DB Push Press

1:00 Plank

Snatch Primer x 3 Sets:

2 Snatch Lift-off (to bottom of knee)

2 Snatch Deadlift

2 Snatch Pull

2 Muscle Snatch

1 3-Position Snatch

5 Sets (build):

1 Hang Snatch +

1 Overhead Squat

5 Sets (build):

1 Pause Front Squat +

1 Front Squat

5 Sets on a 4:00 Timer:

400m Run

Max Calorie Row in remaining time

3 Rounds for time:

30 DB Snatches (50/35)

30 Pull-ups

30/25 Calorie Echo Bike

"31 Heroes"

AMRAP (with a Partner) in 31 minutes

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

Partners alternate 400m sandbag run (45/25 lb)

10 Rounds on a :90 Timer:

5 D-ball Cleans (100/70)

10 Walking Lunges

Max Calorie Row in remaining time

7 Rounds for time:

15 Push-ups

100 ft. Farmer's Carry

15/12 Calorie Echo Bike

15:00 AMRAP

3 Power Snatches (115/75)

4 Overhead Squats

5 Strict Pull-ups

30 Double-unders

:30 Rest

5 Rounds for time:

400m Run

15 Burpees to 6" touch

12 Toes to bar

10 Sets:

In 1:00, complete:

3 Deadlifts

4 Strict HSPU

Max DB Step-ups in remaining time

Rest 1:00 between sets

5 Rounds for reps:

1:00 Toes to Bar

1:00 Burpees

1:00 Row for Calories

1:00 Rest

Partner Workout:

20:00 AMRAP:

10 DB Thrusters

200m Run

-Alternate complete rounds with your partner

-Complete 2 rope climbs while your partner performs their round of the couplet

5 Sets:

5 Deadlifts (build)

10 Ring Push-ups

5 Rounds for time:

15 Box Jumps

20 Sit-ups

100 ft. D-ball Bearhug Carry

3 Sets:

3-Position Clean

(high hang, hang, floor)

2 Sets:

2-Position Clean

(hang, floor)

5 Sets:

3 Split Jerks

15:00 AMRAP

12 Pull-ups (C2B)

16 DB Snatches (50/35)

20/16 Calorie Echo Bike

50 Double-unders

4 Rounds for time:

100m Lunge

400m Run

12:00 AMRAP

3-6-9-12...

Pull-ups

Sit-ups

Front Squats (95/65)

Partner Workout:

20:00 AMRAP

20 Bench Press (135/95)

20 Power Cleans (135/95)

40/32 Calorie Row

-One works, one rests.

-Bench press and power cleans should be ~60% 1RM

15:00 AMRAP

10 Toes to Bar

100 ft. Farmer's Carry

15/12 Calorie Echo Bike

3 Sets:

3 Position Snatch

(high hang, hang, floor)

3 Sets:

2 Position Snatch

(hang, floor)

3 Sets:

5 Back Squats @ 70-80% 1RM

5 Rounds for time:

15 Burpee Box Jump-overs (24"/20")

400m Run

5 Sets:

2 Rope Climbs

4 Thrusters (build)

7:00-

1000m Row

Max Wall Balls in remaining time

5 Rounds for reps:

1:00 Strict Pull-ups

1:00 Burpees

1:00 Echo Bike (Calories)

1:00 Rest

"Grace"

For Time:

30 Clean & Jerks (135/95)