Daily Workouts

15:00 Easy Bike

2 Sets:

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10 Deadbugs

10:00 Easy Bike

10:00 Stretch

3 Rounds for time:

20 DB Snatches (50/35)

40 Calorie Row

60 Double-unders

1. Overhead Squat

5 x 3 (build)

2. 3 Rounds for time:

400m Run

15 Overhead Squats (95/65)

15 Burpee Box Jump-overs

21-15-9 reps for time:

Deadlifts (225/155)

Handstand Push-ups

Pull-ups (C2B)

12:00 AMRAP

3 DB Devil's Press

5 DB Thrusters

10 Calorie Echo Bike

1. 10:00 EMOM (build)

1 Power Clean +

1 Push Jerk

2. CrossFit Open Workout 13.4

7:00 AMRAP

3-6-9-12...

Clean & Jerks (135/95)

Toes to Bar

Back Squat

10 x 2 (build)

4 rounds for reps:

3:00 Row for Calories

1:00 Bar Muscle-ups

For time:

100 double-unders

21 front squats (115/75 lb)

21 push presses (115/75 lb)

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses

4:00 EMOM

3 Power Snatches

4:00 EMOM

2 Power Snatches

4:00 EMOM

1 Power Snatch

21-15-9 reps for time:

Power Snatch (115/75)

Box Jumps (24"/20")

1. 8:00 AMRAP

10 DB Power Cleans

50 ft. DB Lunge

2. 5 Sets:

5 Deadlifts (build)

Handstand Walk Practice

For Time:

400m Run

25 Overhead squats (95/65)

10 Bar muscle-ups

400m Run

25 Thrusters (95/65)

25 Pull-ups (C2B)

400m Run

25 Front squats (95/65)

25 Toes to Bar

3 Rounds for time:

25 Sit-ups

75 Double-unders

500m Row

Handstand Walk Practice

1:00 squat cleans (165/115)

Rest 3:00

1:00 squat cleans (185/125)

Rest 3:00

1:00 squat cleans (205/135)

Rest 3:00

1:00 squat cleans (165/115)

Rest 3:00

1:00 squat cleans (185/125)

Rest 3:00

1:00 squat cleans (205/135)

10:00 AMRAP

1 Wall Walk

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

2 Wall Walks

4 Burpee Box Jump-overs

3 Wall Walks

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

...

Continue adding one rep to the wall walks and two reps to the burpee box jump-overs after each completed round.

2:00 Rest

8:00 AMRAP

5 Strict Pull-ups

10 Calorie Echo Bike

5 Rounds:

In 2:00, complete:

20 DB Box step-ups (50/35 lb to 20"/16" box)

Max reps of DB push press in remaining time

2:00 Rest between rounds

Partner Workout

20:00 AMRAP

10-20-30-40-50...

Toes to Bar

KB Swings

Calorie Echo Bike

"Ship"

9 Rounds For Time

7 Squat Cleans (185/135)

8 Burpee Box Jumps (36/30")

5 Sets (not for time)

10 Handstand Push-ups

100 ft. Farmer's Carry

5 Sets (not for time)

20 Med Ball Step-ups

100 ft. D-ball Carry

1. 10:00 AMRAP

9-15-21-27-33...

Wall Balls

Pull-ups

2. Front Squat

3 x 5 @ 70-80%

3. Max unbroken double-unders

For Time:

1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155)

15/12 Calorie Echo bike after each round

15:00 AMRAP

15 Burpees over the rower

20 DB Hang Snatches (50/35)

30/24 Calorie Row

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

Double-unders

Sit-ups

Calorie Echo

15:00 AMRAP

10 Thrusters (95/65)

10 Toes to Bar

20/15 Calorie Row