Daily Workouts
DB Bench Press
5 x 10
DB Croc Row
4 x 15
DB Split Squat
3 x 20
1. In 5:00 complete:
25 GHD Sit-ups
50 Kettlebell swings (53/35)
Max Calorie Ski in remaining time
2. 4 Sets:
10/10 Single Leg Deadlifts
:15 L-Sit
For Time:
400m Run
15 Clean & jerks (155/105)
30 Pull-ups (C2B)
800m Run
30 Pull-ups (C2B)
15 Clean & jerks (155/105)
400m Run
15:00 AMRAP
15 Wall Balls (20/14)
20 Calorie Row
50 Double-unders
Partner Workout
20:00 AMRAP
30 Strict Pull-ups
30 Push-ups
30 KB Swings
50/40 Calorie Echo Bike
"Nancy"
5 Rounds for time:
400m Run
15 Overhead Squats (95/65)
5 Sets:
3 Deadlifts (build)
5 Strict HSPU
5 Sets:
30 Banded Good Mornings
:15 L-Sit
20:00 AMRAP
250m Row
20 Box Step-ups
10 Rounds for time:
3 Power Snatches (155/105)
25 Double-unders
3 Rounds for time:
21 Pull-ups (C2B)
21 Front Squats (115/75)
21/16 Calorie Echo Bike
4 Rounds for time:
450m Run
10 D-ball Clean & Throw
1. Back Squat
5 x 3
2. 3 Sets:
1:00 Wall balls
1:00 Sit-ups
1:00 DB Push Press
1:00 Bike
1:00 Rest
15:00 AMRAP
15 DB Rows (right)
15 DB Rows (left)
25 ft. Handstand Walk
50 ft. Walking Lunge
1. 10:00 EMOM
:15 Double-unders
1 Low hang power clean (from below knee)
2. 21-15-9 reps for time:
Low hang power clean (115/75)
Toes to bar
20:00 AMRAP
1 Mile Run
Then, in remaining time, complete as many reps as possible of:
Pull-ups, Push-ups, Air Squats
Option A: 5-10-15
Option B: 4-8-12
Option C: 3-6-9
The goal for today's workout is to complete as many reps of pull-ups, push-ups, and squats as possible. Choose the rep scheme (A, B, or C) that you feel will give you the best opportunity to accomplish that goal.
For Time:
50/40 Calorie Row
50 Deadlifts (225/155)
50 Box Jump-overs
50/40 Calorie Row
Gym Closed for Aerobic Capacity Course
4 Rounds for time:
20 Push-ups
30 Walking Lunges
400m Run
For Time:
8 wall-ball shots
8/6 calorie bike
1 rope climb
16 wall-ball shots
16/12 calorie bike
2 rope climbs
24 wall-ball shots
24/18 calorie bike
3 rope climbs
32 wall-ball shots
32/24 calorie bike
4 rope climbs
24 wall-ball shots
24/18 calorie bike
3 rope climbs
16 wall-ball shots
16/12 calorie bike
2 rope climbs
8 wall-ball shots
8/6 calorie bike
1 rope climb
1. Power Snatch
Build to a heavy single
2. For Time:
30 Calorie Row
20 Burpee Box Jump-overs (24"/20")
10 Snatches @ 75% of today's heavy single
The Other CrossFit Total
In 30 minutes, build to a heavy:
1 clean
1 bench press
1 overhead squat
3 rounds for time:
30 DB Walking Lunges (Farmers, Front Rack, Overhead)
30 Weighted Sit-ups
10 Bar Muscle-ups
"Holleyman"
30 Rounds For Time
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
24:00 EMOM
A. :30 Push-ups
B. :45 Sit-ups
C. 1:00 Row