Daily Workouts
Build to a heavy set of:
1 Power Clean +
1 Hang Clean +
2 Front Squats
5:00 AMRAP
1-2-3-4-5...
D-Ball Cleans (150/100)
D-Ball Bearhug Squats
15:00 AMRAP
5 Strict Pull-ups
10 Push-ups
15/12 Calorie Row
Partner Workout
15:00 AMRAP
3 Bar Muscle-ups
5 Clean & Jerks (135/95)
7 Pogo Lateral Burpees over Bar
For Time:
1000m Row
1 Mile Run
1000m Row
24:00 EMOM
5 Front Squats
5-10 Ring Dips
5-10 GHD Sit-ups
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
DB Box Step-ups (50/35, 20" box)
Pull-ups (C2B)
Overhead Squat
3-3-3-3-3
5:00 AMRAP
15 Wall Balls (30/20 lb to 10/9 ft.)
50 Double-unders
5 Sets OT3min.
In 2:00, complete as many rounds as possible of:
9 Deadlifts (185/125)
12 Push-ups
15/12 Calorie Echo Bike
1:00 rest between sets
30:00 EMOM
1 Power Snatch +
1 Vertical Jump
Partner Workout
4 Sets:
In 5:00, complete:
400m Run + 500m Row
40 Toes to Bar
Max Burpee Pull-ups in remaining time
1:00 Rest between sets
Deadlift
4-3-2-1-1-1-2-3-4
Pendlay Row
10-10-10-10
Glute Ham Raise
3 x 10
2 sets of:
30sec. Side Plank
30sec. Plank
30sec. Side Plank
30sec. Plank
For Time:
4 Rope Climbs
24 Single Arm DB Thrusters (50/35)
48/36 Calorie Echo Bike
9:00 EMOM
1-6 Muscle-ups
5:00 Rest
7:00 EMOM
Strict Wall-facing HSPU
3:00 Rest
5:00 EMOM
5-25 V-ups
30:00 EMOM
1 Power Clean +
1 Vertical Jump
Partner Workout
15:00 AMRAP
30 Thrusters (100/70)
30 Pull-ups (C2B)
50/40 Calorie Echo Bike
4 Sets:
100 ft. DB Walking Lunge
10 Strict HSPU
21-15-9 reps for time:
KB Swings
V-ups
3 Rounds for time:
400m Run
20 Lateral Burpees over erg
500m Row
Bob's Birthday WOD
For Time:
70 Deadlifts (135/95)
70 Back Squats (135/95)
70 Bench Press (135/95)
11:00 AMRAP
1-2-3-4-5... Muscle-ups
10-20-30-40-50... Double-unders
Partner Workout
3 Sets:
3:00 AMRAP
3 Strict Pull-ups
3 Power Cleans (115/75)
3 Front Squats
3 Push Jerks
3:00 Rest
- Each Athlete completes 3 sets of 3:00 Work/ 3:00 Rest.
- Score is total rounds and reps completed.
12:00 AMRAP
10 Toes to Bar
15 KB Swings
20/15 Calorie Row
3 Rounds for time:
800m Run
100 Step-ups
Back Squat
5-5-5-5-5
Bench Press
5-5-5-5-5