Daily Workouts
12:00 AMRAP
3 Strict HSPU
5 Deadlifts (155/105)
7 Box Jumps
9 Calorie Echo
1. Back Squat
5 x 3
2. Bench Press
5 x 5
For Time:
21 DB Thrusters (50/35)
21 Burpees
800m Run
15 DB Thrusters
15 Burpees
600m Run
9 DB Thrusters
9 Burpees
400m Run
3 Sets:
10 Ring Dips
15 Ring Rows
3 Rounds for time:
10 Strict Pull-ups
15 Power Cleans (135/95)
500m Row
30:00 EMOM
A. 5-15 Pull-ups (C2B)
B. 16 DB Front Rack Lunges
C. 5-15 Toes to Bar
D. :45 Plank + 1 Push-up every :05
E. :30 Double-unders
Partner Workout
20:00 AMRAP
3 Power Snatches (115/75)
5 Overhead Squats
10/8 Calorie Echo Bike
-Alternate complete rounds with your partner.
10:00 AMRAP
10 KB Sumo Deadlift High Pulls
15 Sit-ups
20 Step-ups
5:00 EMOM
5-10 Ring Dips
5:00 EMOM
10-15 Ring Rows
4 Sets:
In 2:00, complete:
15 Burpee Box Jump-overs (24"/20")
Max Calorie Row in remaining time
2:00 Rest between sets.
5 Rounds for time:
10 Strict Pull-ups
20 Wall Balls
400m Run
1. Build to a heavy set of:
1 Clean +
1 Front Squat +
1 Jerk
2. Bench Press
6 x 6
Shoulder Press
5 x 5
30-24-18-12-6 rep rounds of:
DB Snatches
Plate Hops
Sit-ups
Partner Workout
22:00 AMRAP
200m Run
20 Wall balls
15 Toes to Bar
Alternate each movement with your partner. Partner 1 runs, partner 2 does wall balls, partner 1 does toes to bar, partner 2 runs...
5 Sets:
8 Ring Dips
12 Ring Rows
10:00 AMRAP
10 Burpee Pull-ups
:20 Hollow Rock/hold
30 Box Step-ups (20"/16")
1. Deadlift
10 x 3 on a :90 timer
2. 6:00 AMRAP
15 KB Swings (53/35)
20 Calorie Row
1. 15:00 EMOM
A. 3 Hang Power Cleans (build)
B. :30 Double-unders
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
1. 10:00 EMOM
2 Power Cleans (build)
2. Partner Workout
10:00 AMRAP
10 D-ball Cleans (100/70)
20 Calorie Echo Bike
4 Rounds for time:
15 Toes to Bar
20 DB Hang Snatches (50/35)
30/24 Calorie Row
1:00 Rest between rounds
15:00 AMRAP
1 Rope Climb
5 Strict Pull-ups
10 Push-ups
15 Medicine Ball Sit-ups
20 Walking Lunges
300m Run
1. Hang Squat Clean & Jerk
3-3-2-2-2-1-1-1-1
2. 5 Sets:
5-10 Ring Dips
3. Core Finisher
6:00 EMOM (3 Sets)
A. :40 Tuck-ups
B. :40 Plank Walk-ups
followed immediately by:
2:00 Elbow Plank
21-15-9 Reps for time:
Calorie Echo Bike
Deadlifts (185/125)
Lateral Burpees
For Time:
1200m Run
50 Pull-ups
100 Push-ups
150 Air Squats
1200m Run
*Partition pull-ups, push-ups, and squats any way you'd like
20:00 EMOM
A. 2 Legless Rope Climbs
B. 5-10 Ring Dips
C. 20 Reverse Lunges
D. 1:00 Echo Bike
Partner Workout
4 Rounds for time:
800m Row + KB Suitcase Hold
600m Sandbag Run
40 Lateral Burpees
During row, one partner must hold 2 kettlebells at the top of the deadlift in order for their teammate to row.