Daily Workouts

Front Squat

Build to a heavy triple

4 Rounds for time

15 Front squats (135/95)

15 Toes to bar

400m Run

8:00 AMRAP

10 Hang power snatches (95/65)

20 Calorie Echo bike

2:00 Rest

8:00 AMRAP

15 KB Swings (53/35)

50 Double-unders

Teams of 3

7 Rounds

1:00 Row for calories

1:00- 10 Toes to bar

1:00- 10 DB Box step-overs

Rotate stations every minute. Score is total calories rowed.

For Time

Buy-in: 50 Thrusters*

4 Rounds

400m Run

20 Burpees

2 Rope Climbs

Cash-out: 50 Wall balls*Choose a weight on the thrusters that you can do in one unbroken set.

5 Sets (building)

5 Deadlifts

3 High box jumps

8:00 AMRAP

10 Deadlifts (135/95)

15/12 Cal Echo bike

20:00 AMRAP

2 rounds of “Mary”

200M Run

1 round of Mary is:

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

3 Rounds for time

10 Power snatches (95/65)

50 Double-unders

500m Row

Bench Press

5 x 5

Back Squat

5 x 5

6:00 AMRAP

800m Run +

Max D-ball cleans in remaining time (100/70)

6 Sets (building)

3 Power cleans

3 Weighted pull-ups

15:00 Partner AMRAP

200m Farmer's Carry (60/40)

25 Power cleans (135/95)

30 Chest to bar/Toes to bar*

*Alternate between 30 chest-to-bar pull-ups and 30 toes to bar each round. One partner works while one rests.

Partner Workout

300/250 Cal bike

300/250 Cal row

300 Burpees

45:00 CAP

*Both athletes work simultaneously on the bike and the rower. Switch as needed. *Once both the bike and row calories are complete, one works one rests on the burpees.

Reverse Lunge

5 x 10

-Hold barbell in back rack

4-5 rounds not for time

15 GHD Sit-ups

10/10 Single leg deadlifts

:15 L-Sit

100m D-ball Carry

4 Rounds for time

20 DB Snatches

20 Box jump-overs

800m Run

1:00 Rest

"Angie"

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Build to a heavy

1 Clean +

1 Front squat +

1 Split jerk

7:00 AMRAP

21 Deadlifts (155/105)*

15 Hang power cleans

9 Push jerks

*Do not exceed 60% of heaviest load from clean & jerk complex

Partner Workout

100 Calorie row

50-40-30-20-10 reps of

DB Squats (50/35)

Med ball sit-ups

Double-unders

100 Calorie row

"Glen"

For time

30 Clean and jerks (135lbs/95lbs)

Run 1 mile

10 Rope climbs

Run 1 mile

100 Burpees

10:00 EMOM

3 Back squats

-Use 70 - 80% 1RM

-Perfect technique + accelerate the barbell on the way up!

For time

30/25 Cal Ski

30 DB Snatch (50/35)

30 Wall balls

Partner Workout

14:00 AMRAP

20 Sandbag step-ups

20/15 Cal Echo bike

Alternate complete rounds with your partner.

8:00 EMOM

1 Hang power snatch +

1 Hang snatch (full) +

1 Overhead squat

"Nancy"

5 rounds for time

400m Run

15 Overhead squats (95/65)

5 Sets

5 Deadlifts

5 Strict handstand push-ups

9:00 AMRAP

7 Toes to bar

9 Burpees

11 KB Swings

7:00 AMRAP

1-2-3-4-5... Strict pull-ups

2-4-6-8-10... Push-ups

3:00 Rest

7:00 AMRAP

100m Farmer's carry

100m Backward run

100m Run

3:00 Rest

7:00 AMRAP

1-2-3-4-5... D-ball cleans

2-4-6-8-10... Box jump-overs

Front squat

8-6-4-2-4-6-8

Partner Workout

For Time

50-40-30-20-10

Wall balls

DB snatch

Calorie bike

Calorie breakdown:MM: 50-40-30-20-10FF: 40-30-20-10-10MF: 45-35-25-15-10

5 Rounds

10 Bench press

25/20 Calorie Row

Complete each round on a 5:00 Timer

Choose a weight on bench press you expect to be able to maintain 10 consecutive reps. Adjust as necessary. Sprint the row!

Power clean + push jerk

2-2-2-2-2

20:00 EMOM

A. Rope climbs (1-3)

B. Clean & jerks (5-10 @ ~50% 1RM)

C. Double-unders (10-60)

D. Burpees (5-15)