Daily Workouts

15:00 AMRAP

15 Wall Balls (20/14 lb. to 10/9 ft)

20/15 Calorie Row

6:00 EMOM

A. :30 Ski

B. :30 Hand-release push-ups (on bench)

3:00 Rest

6:00 EMOM

A. :30 Crossovers

B. :30 Ring Rows

3:00 Rest

6:00 EMOM

A. :30 Glute Ham Raise

B. :30 Weighted Sit-ups

For Time:

800m Run

100 ft. Lunge

16 D-ball Cleans (100/70)

600m Run

100 ft. Lunge

12 D-ball Cleans (100/70)

400m Run

100 ft. Lunge

8 D-ball Cleans (100/70)

10 Sets OT90sec.

3 Strict Weighted Pull-ups

6 Goblet Squats

5 Sets OT5min.

2:00 Echo Bike

50 Double-unders

5 Power Snatches (build)

-For the Echo bike, choose a pace that you can maintain across all 5 sets.

-For the power snatches, shoot to build across all 5 sets.

Partner Workout

20:00 AMRAP

5/5 DB Snatches

5/5 Single Arm DB Thrusters

10 Lateral Burpees over DB

15/12 Calorie Row

5 Rounds for time:

4 Ring Muscle-ups

8 Deadlifts

12 Box Jumps (24"/20")

400m Run

24:00 EMOM

A. 8 KB Goblet squats (heavy)

B. :30 Med Ball Twists

C. 10 Glute Ham Raises

D. :15 L-Sit

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Hand-release Push-ups

10/8 Calorie Echo Bike after each round

8 Sets OT2:30

25 Double-unders

1 Power Snatch

3 Overhead Squats

KB Windmill

5-5-5-5/side

15:00 AMRAP

10 DB Box Step-ups (50/35, 20")

10 V-ups

20/15 Calorie Row

For Time:

800m Run

40 Wall Balls

20 Pull-ups (C2B)

600m Run

30 Wall Balls

15 Pull-ups (C2B)

400m Run

20 Wall Balls

10 Pull-ups (C2B)

Partner Workout

5 Sets (Each):

In 2:00, complete:

10 Power Cleans

10 Bar-facing Burpees

Max Calorie Echo Bike in remaining time

2:00 Rest

Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed

Close Grip Bench Press

Build to a heavy single

-Compare to 9/27/23

Close Grip Bench Press

5@65%-5-5

Seal Row

10-10-10-10

Dumbbell Rollbacks

10-10-10-10

Band Pull-aparts

100

For Time:

400m Run

8 Wall-facing Handstand Push-ups

8 Bar Muscle-ups

400m Run

6 Wall-facing Handstand Push-ups

6 Bar Muscle-ups

400m Run

4 Wall-facing Handstand Push-ups

4 Bar Muscle-ups

400m Run

2 Wall-facing Handstand Push-ups

2 Bar Muscle-ups

Wide Stance Box Squat

Build to a heavy single

-Compare to 3/2/24

Wide Stance Box Squat

5@65%-5-5

Back Rack Reverse Lunge

6-6-6-6/side

Copenhagen Plank

3 x 5/side

Banded Hamstring Curls

100

"Christine"

3 rounds for time:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24"/20")

12:00 EMOM

A. 15 Barbell Push-ups

B. 15 V-ups

6 Sets OT5min.

:30 Strict Pull-ups

:30 Goblet Squats

:30 Echo Bike for cals

-3:30 Rest between sets

Shoulder Press OT2min.

3-3-2-2-1-2-2-3-3

Partner Workout

10 Rounds for time:

8 Power Cleans (135)

9 Push Jerks

10 Bar-facing Burpees

-Alternate complete rounds with your partner

3 Rounds for time:

600m Run

50 Med Ball Twists (20/14 lb)

2 Rope Climbs

Deadlift OT2min.

3-3-2-2-1-2-2-3-3

Split Stance DB Romanian Deadlift

10-10-10/side

KB Front Rack Lunge

3 x 100 ft.

L-Sit

Accumulate 2:00

5 Sets OT5min.

In 2:30, complete:

30 Wall Balls

15 Pull-ups (C2B)

Max Cal Echo Bike in remaining time

-2:30 Rest between sets

-Score is total calories on the bike

-If necessary, adjust wall ball and pull-up reps to be completed in 2:00.

10:00 AMRAP

5 DB Snatches arm 1 (50/35)

5 DB Snatches arm 2

10 Lateral Burpees

5 DB Snatches arm 1 (50/35)

5 DB Snatches arm 2

50 Double-unders

12:00 EMOM

A. 15 Barbell Push-ups

B. 15 V-ups

"31 Heroes"

31:00 AMRAP with a partner:

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

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