Daily Workouts

4 Rounds for time:

10 Hang Power Cleans (135/95)

15 Toes to Bar

30/24 Calorie Row

8 Sets OT2:15

8 Close Grip Bench Press

-Increase weight from last week if possible

10:00 EMOM

1-2 Rope Climbs

100 Reps:

Band Pressdowns

Partner Finisher

4:00 AMRAP

Med Ball Sit-ups

Partner Workout

16:00 AMRAP

4 Bar Muscle-ups

8 DB Thrusters

16 Burpee Box Jump-overs

-One work, one rests, partition work between partners any way you'd like

5 Rounds for time:

14 KB Step-ups (53/35 lb to 20" box)

16 Russian KB Swings (53/35)

18 Sit-ups

20/16 Calorie Row

Build to a heavy set of:

1 Clean +

3 Front Squats

Split Stance DB Romanian Deadlift:

12-12-12-12/side

5 Sets:

:20 Hollow Rocks

:20 Supermans

:20 Rest

15:00-

Handstand/Handstand Walk Practice

20:00 EMOM

A. 3-10 Strict HSPU

B. Shuttle Runs

C. 5-15 Pull-ups (C2B)

D. DB Walking Lunges

10:00 AMRAP

1-2-3-4-5...

Power Snatches (75/55)

Overhead Squats

Bar-facing Burpees

8 Sets OT2:15

8 Close Grip Bench Press

9 Sets OT45sec.

1-6 Strict Pull-ups

Teams of 3:

9:00 Tabata Echo Bike

(6 sets of :20 of work each)

"Morrison"

50-40-30-20-10 reps for time

Wall balls (20/14 lb)

Box jumps (24"/20")

Kettlebell swings (53/25 lb)

15:00-

Handstand/Handstand Walk Practice

16:00 EMOM

A. :45 Wall Walks

B. :45 Shuttle Runs

5 Sets OTmin:

High Hang Power Snatch

2-2-2-2-2

5 Sets OTmin:

Hang Power Snatch

2-2-2-2-2

5 Sets OTmin:

Power Snatch

2-2-2-2-2

5:00 Rest

8:00 EMOM

A. X Power Snatches (95/65)

B. X Pull-ups (C2B)

You choose the numbers for "X." There are two scores for this workout: the lowest single number of power snatches and the lowest single number of pull-ups in any single minute. Choose your numbners wisely and pace accordingly.

4 Rounds for time:

20 KB Step-ups (53/35 lb to 20" box)

30/24 Calorie Row

60 Double-unders

"Bella Complex"

In 15:00, build to a heavy set of:

1 Clean +

1 Shoulder To Overhead +

1 Front Squat +

1 Shoulder To Overhead

5:00 AMRAP

4 Deadlifts (155/105)

3 Power Cleans

2 Shoulder to overhead

2 Sets:

1:30 Tabata Interval at each movement:

Push-ups

V-Ups

Jumping Lunges

Plank Shoulder Taps

KB Swings

Sit-ups

Partner Workout

4 Sets:

In 2:30, complete:

12 Thrusters (95/65)

6 Burpee Pull-ups

12 Toes to Bar

Max Cal Row in remaining time

2:30 Rest

Athletes will alternate 2:30 work intervals with 2:30 rest intervals. Score is total calories completed

15:00-

Handstand/Handstand Walk Practice

20:00 EMOM

A. 3-10 Strict HSPU

B. 1-2 Rope Climbs

C. :45 Ski

D. 5/5 Single Leg KB Deadlifts

Build to a heavy set of the complex:

1 Power Clean +

1 Low Hang Squat Clean +

2 Front Squats

Front Rack Reverse Lunge

6-6-6-6/side OT2min.

5:00 EMOM

:30 Bottom Half Sit-ups

4 Rounds for time:

15 Pull-ups (C2B)

400m Run

25/20 Calorie Echo Bike

Build to a heavy set of the complex:

1 Power Snatch +

1 Hang Snatch (squat) +

1 Overhead Squat

8:00 AMRAP

15 DB Snatches (50/35)

30 Double-unders

21-15-9 reps for time:

Deadlifts (225/155)

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

10:00 EMOM

A. 5-15 Pull-ups

B. :30 Double-unders

15:00 Partner AMRAP

30 Toes to Bar

40 Calorie Row

50 Wall Balls

One works, one rests.

Push Press

3-3-3-3-3 (build)

18:00 EMOM

A. 3-5 Strict HSPU

B. 1-2 Rope Climbs

C. 100 ft. Carry

-Choose a Handstand Push-up and Rope Climb variants that are challenging but sustainable.

-Carries can be DBs, KBs, Farmer's Handles, D-balls, or Sandbags. Mix it up as you go.

Build to a heavy set of the complex:

1 Power Clean +

1 Hang Squat Clean +

2 Front Squats

Front Rack Bulgarian Split Squats

6-6-6-6/side OT2min.

4:00 EMOM

:30 V-ups

12:00 AMRAP

6 Burpee Pull-ups

10/8 Calorie Echo Bike

12 DB Snatches