Daily Workouts

8:00 AMRAP

10 Medicine Ball Cleans

20 Sit-ups

2:00 Rest

8:00 AMRAP

15 KB Sumo Deadlift High Pulls

20 Step-ups

1. Overhead Squat

7 x 3 (build)

2. Strict Handstand Push-up

7 x 5

3. 3 Sets:

Max L-Sit

25 Banded Good Mornings

1:00 Rest

4:00 AMRAP

5 Power Cleans (135/95)

10 Box Jump-overs (24"/20")

2:00 Rest

4:00 AMRAP

7 Power Cleans (115/75)

30 Double-unders

2:00 Rest

4:00 AMRAP

9 Power Cleans (95/65)

40 Plate Hops (10-15 lb)

800m Run

10:00 of "Cindy"

800m Run

10:00 of "Cindy"

800m Run

24:00 EMOM

A. 10 Toes to Bar

B. 10 DB Bench Press

C. 1:00 Row for Cals

Partner Workout

4 Rounds for time:

30 Wall Balls (30/20 lb)

30 Power Cleans (135/95)

30 Bar-facing burpees

For Time:

120/90 Calorie Echo Bike

240 Step-ups (20")

-Partition reps any way you'd like

1. Bench Press

7 x 3 (build)

2. Back Squat

7 x 3 (build)

3. 4 Sets:

:30 Hollow Body Banded Pulldown

:30 Right Side Plank

:30 Left Side Plank

1. 10:00 EMOM

1 Snatch Deadlift +

2 Power Snatches

2. For Time:

30/24 Calorie Row

20 DB Snatches (50/35)

15 Burpee Pull-ups

30:00 AMRAP

4 Pull-ups

8 Push-ups

12 Squats

Every 6:00, run 600 meters.

(0:00, 6:00, 12:00, 18:00, 24:00)

12:00 AMRAP

2-4-6-8-10... DB Hang Clean & Jerk (50/35)

4-8-12-16-20... DB Box Step-ups

3:00 Active Recovery Jog/Walk

5:00 AMRAP

:30 Plank Step-ins

:30 V-ups or Tuck-ups

Partner Workout

In 2:00, complete:

10 Deadlifts (245/165)

15 Bar-facing Burpees

Max Calorie Row in remaining time

2:00 Rest

Alternate 2:00 work/rest intervals with your partner. Your team goal is max total calories on the rowing machine. Each athlete completes 5 sets.

15:00 AMRAP

10 KB Reverse Lunges (53/35)

10 Toes to Bar

15/12 Calorie Echo Bike

1. Push Press

7 x 3 (build)

2. Front Squat

7 x 3 (build)

3. 5 Sets:

:20 Hollow rock/hold

:20 L/Tuck L hang

:20 Plank jacks

5 Sets on a 4:00 Timer-

400m Run

8 Power Cleans

For the 400m runs, shoot for a pace that you can match exactly on all 5 sets. For the power cleans, start at a weight that you can perform all 8 power cleans in one unbroken set of touch and go reps. Build in load on the power cleans each set, but try to keep them touch and go as long as possible.

4 Rounds of 3-6-9 Pull-ups, Push-ups, Squats

3 Rounds of 4-8-12

2 Rounds of 5-10-15

1 Round of 10-20-30

2 Rounds of 5-10-15

3 Rounds of 4-8-12

4 Rounds of 3-6-9

25/20 Calorie Echo bike between each set.

6:00 AMRAP

15 Goblet Squats

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

3:00 Rest

6:00 AMRAP

15 Wall Balls

50 Plate Hops

"Abbate"

For Time:

1 Mile run

21 Clean and Jerks (155/105 lb)

800 Meter Run

21 Clean and Jerks

1 Mile Run

1. 5 Sets:

100 ft. Farmer's Carry

1:00 Echo Bike

Pacing goal: Complete the same or more calories in each set on the bike.

2. 3 Sets:

15 GHD Sit-ups

10 Reverse Lunge + Reach Stretch

Partner Workout

In 24:00, complete:

120 Strict Pull-ups

240 Push-ups

360 Squats

Max Calorie Row in Remaining Time

-One works, one rests.

-Partition pull-ups, push-ups, and squats any way you choose.

3 Rounds for time:

800m Run

60 Walking Lunges

100 Double-unders

12-9-6 reps for time:

Deadlifts (315/205)

Bar muscle-ups

Partner Workout

3 Sets:

4:00 "Cindy"

4:00 Bike for Calories

"One round of "Cindy" consists of 5 Pull-ups, 10 Push-ups, and 15 Air Squats

One partner will start on "Cindy" while the other starts on the bike. Switch places every 3 minutes. Your goal is to accumulate as many rounds as possible of "Cindy" and as many calories as possible on the bike.

3 Rounds for time:

800m Run

30 DB Snatches (50/35)

30 Burpees over dumbbell