Daily Workouts
1. Snatch
10 x 2 (Build)
2. Front Squat
5 x 5 (Build)
7:00 AMRAP
5 Strict Pull-ups
10 Calorie Echo Bike
1:00 Rest
7:00 AMRAP
10 Push-ups
10 Calorie Echo Bike
1:00 Rest
7:00 AMRAP
20 Walking Lunges
10 Calorie Echo Bike
3 Rounds for time:
12 D-ball Cleans (100/70)
20 Box Jumps
500m Row
"13 Heroes"
Partner Workout:
13 Rounds for time:
8 Burpee Pull-ups
26 Wall Balls (20/14)
21 Calorie Row
One works, one rests. Split the work any way you'd like.
3 Rounds for time:
20 Power cleans (115/80)
15 Toes to bar
400m Run
For Time:
120/90 Calorie Echo Bike
240 Step-ups (20")
-Partition reps any way you'd like
1. 10 Sets:
1 Snatch lift-off (to knee) +
1 Pause hang snatch (:02 pause above knee) +
1 Tempo snatch (:02 from floor to knee)
2. Back Squat
5 x 3
13:00 AMRAP
5 Bar Muscle-ups
10 Deadlifts (195/125)
20/15 Calorie Echo Bike
Gym Closed Monday, 9/6. Happy Labor Day!
For Time:
50 Sit-ups
400m Run
50 Jumping Lunges
400m Run
50 Push-ups
400m Run
50 Jumping Squats
400m Run
1. Power Clean
5 x 3 (build)
2. 21-15-9 Reps for time
Power Cleans (135/95)
Burpees with additional push-up at the bottom
Partner Workout
10 Rounds of 2:00 Work/2:00 Rest
In 2:00, complete:
10 Thrusters (95/65)
10 Pull-ups (C2B)
Max Calorie Echo bike in remaining time
Alternate 2:00 work/rest intervals with your partner. Score is total calories on the Echo bike.
For Time:
50 Sit-ups
1000m Row
40 Sit-ups
800m Row
30 Sit-ups
600m Row
20 Sit-ups
400m Row
10 Sit-ups
200m Row
Snatch Balance
5 x 2
Hang Snatch
5 x 2
Front Squat
5 x 2
10:00 AMRAP
20 Yard Lunge
170 Yard Run
10 Yard Handstand Walk
2:00 Rest
10:00 AMRAP
15 Burpees
200m Run
11:00 AMRAP
5 Push Jerks (155/105)
7 Hang Power Cleans
9 Deadlifts
11-22-33-44... Double-unders
5 Rounds for reps:
1:00 Strict pull-ups
1:00 Burpee Box Jumps
1:00 Row
1:00 Rest
1. Build to a heavy set of the complex:
1 Power Clean +
1 Hang Clean +1 Front Squat +
1 Jerk
2. 10:00 AMRAP
10 Wall balls
10 Calorie Echo bike
5:00 AMRAP
3 Wall walks
15 Sit-ups
2:00 Rest
5:00 AMRAP
1 Legless rope climb
15 KB Deadlifts
2:00 Rest
5:00 AMRAP
:10 L-Sit
10 Calorie Ski
Snatch Balance
5 x 2
3 Position Snatch
7 x 1
Snatch Pull
5 x 2
4 Rounds for time:
400m Run
100 ft. Lunge
6 Bar Muscle-ups
1. Back Squat
5 x 3 @ 75% 1RM
2. 3 Rounds for time:
40/30 Calorie Row
80 Double-unders
(15:00 Cap)
1. On a 13:00 clock, complete
1 Mile Run
50 Wall balls (30/20 lb)
Max Strict Pull-ups in remaining time
2. 8:00 EMOM
A. 1:00 Plank
B. :30 Hollow Body Banded PVC Pulldowns
Partner Workout
10 Rounds of 2:00 Work/2:00 Rest
In 2:00, complete:
10 Power cleans (135/95)
10 Bar-facing burpees
Max Calorie Echo bike in remaining time
Alternate 2:00 work/rest intervals with your partner. Score is total calories on the Echo bike.
1. 10:00 EMOM
A. 50 ft. DB Lunge
B. Handstand/Handstand walk practice
2. 3 Rounds for time:
12 Deadlifts (205/145)
24 Push-ups
36/30 Calorie Row