Daily Workouts

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

"Eva Strong"

Partner Workout

5 Rounds For Time:

24 Double-Unders (Together)

19 Toes to Bar (Split)

2 Clean and Jerks (205/135lb, Split)

400m Run (Together)

Back Squat

6 x 3 @ 80% 1RM

5:00 AMRAP

1-2-3-4-5... Wall Walks

15 Air Squats

10 Sets on a 2:00 Timer:

5 Bench Press

1 Rope Climb

5 Box Jumps

Bench Press: Choose a weight you can move really well for 5 reps consecutively. You have the option to build across sets.

Rope Climb: Choose a variation that makes 1 rep challenging.

Box Jump: Choose a challenging but safe box height. Step down.

3 Rounds for time:

20 Deadlifts (155/105)

30 KB Reverse Lunges (53/35)

40/32 Calorie Row

15:00 AMRAP

5 Strict Pull-ups

10 Wall Balls

15/12 Calorie Echo Bike

Teams of 3:

30-minute Row for Calories

-Rotate every minute

-During your "rest," complete 20 DB Step-ups

"12 Days of Christmas"

100m Run

2 Strict Pull-ups or Muscle-ups

3 DB Push Press

4 DB Power Cleans

5 Burpees

6 Toes to Bar

7 Jumping Squats

8 DB Snatches

9 Push-ups

10 DB Lunges

11 Box Jumps

12 DB Squat Clean Thrusters

-Performed like the song. 1, then 2-1, then 3-2-1, etc.

5 Sets on a 4:00 Timer:

15 Russian KB Swings

20 Sit-ups

30/24 Calorie Echo Bike

Shoulder Press

Build to a heavy single

7:00 EMOM

2-5 Wall Walks

7:00 EMOM

10 Ring Rows (feet elevated)

5 Sets:

500m Row @ 2K Pace

5 Power Cleans (build)

20 Walking Lunges

-Rest as needed between sets in order to maintain consistent 2K pace on each 500m row.

10:00 AMRAP

8 Toes to Bar

16 Wall Balls

32 Double-unders

30:00 EMOM (6 Sets)

A. :30 DB Box Step-overs

B. :30 Echo Bike

C. :30 Strict Pull-ups

D. :30 Ski

E. :30 Wall Walks

Partner Workout

15:00 AMRAP-

5 Bar Muscle-ups

10 Clean & Jerks I135/95)

25/20 Calorie Row

10 Sets for Quality:

5 Ring Dips

10 Goblet Squats

:15 L-Sit