Daily Workouts

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

12:00 EMOM

A. 3 Ring Muscle-ups

B. :30 Jump Rope

12:00 EMOM

A. 10-20 Pull-ups (C2B)

B. :45 Echo Bike

Clean & Jerk

Build to a heavy Single

Partner Workout

10 Sets:

In 1:00, complete:

10 DB Thrusters

Max Calorie Echo Bike in remaining time

1:00 Rest

Athletes will alternate 1:00 work intervals with 1:00 rest intervals. Each athlete completes 10 work sets. Score is total calories completed.

20:00 AMRAP

2-4-6-8-10... Burpee Pull-ups

10-20-30-40-50... Sandbag Step-ups

Hang Power Snatch

3-3-3-3-3

3 Rounds for time:

10 Hang Power Snatches (95/65)

25/20 Calorie Row

12:00 EMOM

A. :30 Handstand Walk

B. :30 Jump Rope

7:00 AMRAP

2-4-6-8-10...

Ring Rows

Box Jump-overs (24"/20")

5 Rounds for time:

6 Bar Muscle-ups

12 Power Cleans (135/95)

400m Run

Double KB Deadlift

10-10-10-10-10

Double DB/KB Walking Lunge

4 x 100 ft.

Single Leg GHD Hip Extension

4 x 10-15/side

Copenhagen Plank

3 x 10/side

7:00 AMRAP

10 Wall Ball 2 for 1s

20 Med Ball Twists

24:00 EMOM

A. 21 Wall Balls

B. 7 Burpee Pull-ups

C. Max Calorie Row

D. Rest

Complete in teams of 3-4. Score is total calories completed.

4 Rounds for time:

15 Toes to Bar

30 DB Snatches

60 Sandbag Step-ups

Specialty Bar Bench Press

5-5-5-5-5

Seal Row

10-10-10-10-10

For Time:

40 Push-ups

800m Run

30 Push-ups

600m Run

20 Push-ups

400m Run

12:00 EMOM

A. :30 Handstand Walk

B. :30 Jump Rope

7:00 AMRAP

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

Strict Pull-ups

Box Jumps (30/24")

Back Squat

4-3-2-1-1-1-2-3-4

DB Bulgarian Split Squat

8-8-8-8/side

GH Raise

4 x 10

2 Sets:

1:00 Plank Plate Slides

1:00 Bottom Half Straight Leg Sit-ups

"DT with a Spin"

5 Rounds for Time:

15/12 Calorie Echo Bike

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks