Daily Workouts

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Happy 4th Of July!

For Time:

800m Run

40 KB Step-ups (53/35 lb to 20" box)

8 Bar Muscle-ups

600m Run

30 KB Step-ups

6 Bar Muscle-ups

400m Run

20 KB Step-ups

4 Bar Muscle-ups

-Hold the kettlebell in the goblet position

The Bear Complex

5 Sets OT5min.

7 Rounds of:

1 Power Clean +

1 Front Squat +

1 Push Press +

1 Back Squat +

1 Push Press

Build across each set as able.

15:00 AMRAP

10 Burpees

15/12 Calorie Echo Bike

30 Double-unders

5 Sets:

3:00 Row

3:00 Bike

Athlete Choice: Recovery or Threshold pace today

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

10:00 EMOM

1 Wall Walk +

3 Strict Wall-facing Handstand Push-ups

-If possible, use plates to add a step up on the wall walk and a deficit on the handstand push-ups.

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

Step-ups

Cross-overs

10:00 AMRAP

8 DB Bench Press

10 V-ups

12/10 Calorie Echo Bike

Build to a heavy set of:

1 Deadlift

1 Hang Clean

1 Clean

1 Jerk

3 Rounds for time:

15 DB Thrusters (50/35)

15 Burpees over erg

50/40 Calorie Row

Partner Workout

3 Sets:

In 6:00, complete:

60 DB Box Step-ups (50/35 lb. to 20")

Max Cal Echo Bike in remaining time

1:00 Rest between sets

Score is total cals completed.

One athlete works, one rests. Partition the work any way.

20:00 EMOM

A. Air Squats

B. Power Cleans (135/95)

C. Strict Pull-ups*

D & E. 400m Run

*Cap Pull-ups at :45

Record 3 separate numbers:

total air squats, power cleans, and strict pull-ups

5 Rounds for time:

15 Hand-Release Push-ups on bench/box

25 Sit-ups

50 Double-unders

42-30-18 reps for time:

Dumbbell Snatches (50/35)

Calorie row

*Women's cals: 34-24-14

3 Rounds for time:

400m Run

21 Overhead Squats (75/55)

15 Pull-ups (C2B)

Build to a heavy set of:

1 Deadlift

1 Hang Clean

1 Clean

2 Front Squats

Partner Workout

100 Med Ball Sit-ups

150 DB Snatches

200/160 Calorie Row

-Partition the reps in any order. One works, one rests, except on the med ball sit-ups, when both athletes work at the same time.

15:00 AMRAP

20 Air Squats

10 Power Cleans (135/95)

5 Strict Pull-ups

15/12 Calorie Echo Bike

25:00 EMOM (5 Sets)

A. :30 Hand Release Push-ups

B. :30 Jump Rope Cross-overs

C. :30 DB Renegade Rows

D. :30 Med Ball Twists

E. :30 D-ball March

3 Rounds for time:

15 Burpee Box Jumps (24"/20")

20 Toes to Bar

800m Run

Back Squat

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

Max Wall Balls Shots (30/20 lb to 10/9 ft)

12:00 AMRAP

4 Wall-facing Handstand Push-ups

8 Deadlifts (225/155)

12/10 Calorie Echo Bike

5:00 AMRAP

6 D-ball Cleans (100/70)

12 V-ups

1:00 Rest

5:00 AMRAP

6 Dumbbell Cleans (50/35)

12 Sit-ups

1:00 Rest

5:00 AMRAP

6 Med Ball Cleans (100/70)

12 Med Ball Twists

Partner Workout

12 Sets Each:

In 1:00, complete:

10/8 Calorie Row

Max Burpees to 6" target in remaining time

Score is total burpees completed.

Complete on a 24-minute running clock