Daily Workouts

7:00 AMRAP

8 Toes to Bar

12 KB Lunges

3:00 Rest

7:00 AMRAP

12 Med Ball Sit-ups

16 Med Ball Step-ups

Front Squat

Build to a heavy single

Bench Press

Build to a heavy single

4 Rounds for time:

3 Rope Climbs

25 Wall Balls

400m Run

"Christine"

3 rounds for time:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24"/20")

20:00 AMRAP

300m Run

100 ft. Walking Lunge

Max Unbroken Strict Pull-ups

Score is total strict pull-ups completed.

Build to a heavy single:

Power Clean + Push Jerk

Partner Workout

8 Rounds for time:

10 Clean & Jerks (135/95)

15/12 Calorie Echo Bike

-Alternate full rounds with a partner.

-Each athlete completes 4 rounds.

15:00 AMRAP

15 Wall Balls

15 Push-ups

30/25 Calorie Row

Back Squat

5 x 2 (build)

Bench Press

5 x 2 (build)

2:00 Ring Plank

-Every :10, complete 1 Ring Push-up

"Helen"

3 rounds for time:

400m Run

21 KB Swings, 53/35

12 Pull-ups

5:00 EMOM

4 Touch and Go Clean & Jerks

CLOSED

Happy 4th of July!

Partner Workout

24:00 AMRAP

200m Farmer's Carry

100 Double-unders

50 Calorie Row

One works, one rests.

"Glen"

For Time:

30 Clean And Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

1. 3 Rounds for time:

15 Toes to Bar

20 Wall Balls

2. 3 Sets:

5/5 Split Squats

Overhead Squat

5 x 3

Bench Press

5 x 3

2 Rounds:

1:00 V-ups

1:00 Plank Jacks

Every 4:00 for 4 Sets:

400m Run

2 Rope Climbs

Max Calorie Echo bike in remaining time

3 Rounds for time:

15 Deadlifts (185/125)

20 Lateral Burpees over erg

500m Row

Partner Workout

13:00 AMRAP

8 Wall Walks

12 DB Front Squats (5/35)

16 DB Box Step-overs

2:00 Rest

3:00 Max Partner Med Ball Sit-ups

One works, one rests during the 13:00 AMRAP; both athletes work together during the med ball sit-ups.

3 Rounds for time:

3 Rope Climbs

10 Clean & Jerks (135/95)

25 Burpees

800m Run

3 Sets:

3/3 Turkish Get-ups

12:00 AMRAP

10 KB Swings (53/35)

10 KB Lunges

15 Hollow Body Toes to Post

Front Squat

5 x 3

Bench Press

5 x 4

2:00 Ring Plank

-Every :10, complete 1 Ring Push-up

For Time:

100/80 Calorie Echo Bike

100 Wall Balls (20/14)

250 Double-unders

-Partition the reps any way and in any order.

4 Rounds for time:

12 Toes to Bar

15 Shoulder to Overhead (95/65)

500m Row

Teams of 3:

In 20:00, complete:

200 Burpees

300 Sandbag Step-ups

Max Distance Row

-All three athletes work at the same time until burpees and step-ups are completed.

-Share reps/rotation any way you choose

"Hotshots 19"

Six rounds for time

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters