Daily Workouts

For Time

4 Rounds

400m Run

10 Deadlifts (225/155)

3 Rounds

300m Run

20 Sit-ups

2 Rounds

200m Run

30 Lunges

1 Round

100m Run

40 Single DB squats (50/35)

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

Back Squat

5 x 3

-One set every 2:00

Partner Workout

For Time

50 Strict pull-ups

100 Push-ups

150 KB Swings

200 Calorie row

10:00 EMOM

1 Rope climb +

1 Clean & jerk (build)

2 Rounds for time

15 Clean & jerks (135/95)

400m Run

5 Rope climbs

400m Run

30 Burpees

4 Rounds

1:00- 100 ft. Walking lunge

2:00- Bike for calories

1:00- Rest

6 Sets (build)

4 Deadlifts

4 Weighted pull-ups

3-5 Rounds not for time

10 Ring Dips

15 GHD Sit-ups

200 ft. Farmer's carry

:30 Hollow rock/hold

5 rounds for time

400m Run

30 Box jumps

30 Wall balls

3 Position Snatch

15:00 Practice

For Time

10-9-8-7-6-5-4-3-2-1

Power snatch (95/65)

Bar-facing burpees

6 Sets

5 Deadlifts

5 Strict HSPU

For Time

800m Run

20 DB Devil's press

400m Run

15 DB Devil's press

200m Run

10 DB Devil's press

Partner Workout

20:00 AMRAP

4 Rope climbs

12 Clean & jerks (135/95)

36 Calorie row

One works one rests, except every 5:00, both athletes do 20 push-ups(0:00, 5:00, 10:00, 15:00 on the clock)

No class today.

Happy Birthday America!

Get outside and enjoy your fitness!

7 rounds

1:30 ON/1:30 OFF

15/12 Cal Echo bike

Max BBJO in remaining time

Every :90 x 7 sets

1 Power clean +

1 Hang clean +

2 Front squats

8:00 AMRAP

12 Pull-ups (C2B)

20 Wall balls

4 rounds for time

20 DB Snatches

30 DB Overhead lunges

50 Double unders

3 Rounds NOT for time

10/10 Lateral DB step-up

10/10 Single leg cross body Romanian deadlifts*The first set of each movement should be light. The second and third set should provide a challenge but still focus on quality and a controlled tempo.

15:00

Turkish Get-up

Vary load/objects in sets of 3

Partner Workout

8:00 AMRAP

10 DB Hang clean & jerks

10 Lateral burpees over dumbbell

10 Calorie bike

Rest 2:00 and repeat.

Alternate complete rounds with your partner. "Resting" athlete holds a plank while the "working" athlete does burpees.

"Hotshots 19"

6 Rounds for time

30 Air squats

19 Power cleans (135lbs/95lbs)

7 Strict pull-ups

400-meter run

Shoulder Press

5 x 5

12:00 EMOM

A. 5 Strict HSPU

B. :30 Row for Calories

C. :45 Plate hops

Power snatch

Build to a heavy double

24-16-8 reps for time

KB Sumo deadlift high pull

KB Lunge

KB Swing (Russian)

Toes to Bar

Front Squat

6 x 3

:03 Pause in the bottom on first 3 sets

7:00 AMRAP

10 Burpee box jump-overs

20 Wall balls

5 rounds

3:00 AMRAP

400m Run

10-8-6-4-2 Strict pull-ups

Max Calorie Bike in remaining time

3:00 RestPerform 10 Strict pull-ups on round one, then strict pull-ups decrease by 2 reps each round.

Teams of 3

6:00 Max Calorie Row

12:00 AMRAP

30 Burpee pull-ups

30 D-ball cleans (150/100)

30 DB Thrusters (60/40)

6:00 Max Calorie Row

Perform the workout on a 24:00 running clock. One athlete works at a time.

Power Clean

In 10:00, build to a heavy triple touch & go

Partner workout

4 Rounds for time

400m Run (both athletes)

24 Power cleans (145/100)

8 Rope climbsBoth athletes run together. One works/one rests on power cleans and rope climbs. Partition the reps however you choose.

20:00 AMRAP

20 Box jumps (step down)

20 Push-ups

20 Sit-ups

20 DB Snatches (50/35)

100 ft. Farmer's Carry (50/35)

16:00 EMOM

A. :30 Strict pull-ups

B. :30 DB Front rack reverse lunge

C. :30 Handstand walk

D. :30 GHD Sit-ups

For Time

50/40 Calorie Echo bike

50 Pull-ups (C2B)