Daily Workouts

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)

Clean & Jerk

Build to a heavy single

Back Squat

5 x 3 on a 3:00 timer

4 rounds

3:00 AMRAP

30 Wall balls (20/14)

15 Burpees over erg

Max Calorie Row in remaining time

3:00 Rest between rounds

3 Sets

10 D-ball Reverse lunges

10 Strict pull-ups

18:00 Partner AMRAP

2-4-6-8-10... Rope climbs

100m Buddy/sandbag carry

200m Run

100m Buddy/sandbag carry

30 Burpee box jumps

Max rounds in 3:00 of

3 Power cleans (135lbs/95lbs)

6 Push-ups

9 Air squats

Rest 1:00. Repeat for a total of 5 cycles.

On the first round, Athlete 1 performs 3 power cleans, then holds the barbell in the front rack while athlete 2 performs 6 push-ups and 9 air squats. On the next round, athletes switch roles: athlete 2 performs 3 power cleans and then holds the barbell in the front rack while athlete 1 does the push-ups and air squats. Alternate roles every round. The goal is to accumulate as many total rounds as possible: pick up where you leave off after each 1:00 rest period.

3 Rounds for reps

1:00 DB Snatch (50/35)

1:00 DB Step-ups (50/35 to 20"/14")

1:00 Weighted sit-ups (15/10)

1:00 Row OR ski

1:00 Ski OR row

1:00 Rest

5 Sets

5 Deadlifts

5 Weighted pull-ups

21-15-9 Reps for time

KB swings (53/35)

Pull-ups

Burpees

24:00 AMRAP

30/24 Calorie row OR bike

60 Double-unders

400m Run

*Use either a bike or a rower unitl the 12 minute mark. Then, use the other for the second 12 minutes

10 Sets

1 Power snatch +

1 Hang snatch +

1 Overhead squat

7:00 AMRAP

3-6-9-12...

Overhead squats (115/80)

Toes to bar

2 Sets

20/20 Bulgarian split squats (barbell)

No pause at top or bottom, just constant movement.Do one leg, rest about a minute, then do the other.

10:00 EMOM

A. Strict pull-ups

B. Push-ups

Pick a number/variation where you can do 3-10 on the pull-ups and 10-20 on the push-ups each minute.

4 Rounds for time

20 Jumping squats

200m Run

Alternate rounds with a partner (both partners complete 4 rounds)

Front Squat 5 x 3

:03 Pause in bottom on 1st rep/set

one set every 2:00

Partner workout

For Time

100 DB Box step-overs (50/25 to 24"/20")

100 Burpee pull-ups

100/80 Calorie row

Bench Press

5 x 3

"Annie"

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

Double-unders

Sit-ups

3 rounds

3:00 AMRAP

8 Thrusters (95/65)

12/9 Calorie Echo bike

3:00 Rest

30:00 EMOM

:30 Work/:30 Rest for 5 rounds

A. Dumbbell Rows

B. GHD Sit-ups

C. Push-ups

D. Jumping lunges

E. Farmer's carry

F. L-sit

Pause power clean

Build to a heavy double

:03 Pause at bottom of knee

3 Rounds for time

21 Wall balls (20/14)

15 Power cleans (135/95)

9 Strict pull-ups

400m Run

Teams of 3

8:00

100/80 Cal Echo bike

Max D-ball cleans in remaining time (150/100)

2:00 Rest

8:00

100/80 Cal Echo bike

Max Wall balls in remaining time (30/20)

2:00 Rest

8:00

100/80 Cal Echo bike

Max burpee over mat in remaining time

This is a team interval workout. One athlete works at a time, partition the reps any way you choose.

16:00 AMRAP

30 Back squats (135/95) + 200m Run

40 DB Snatch (50/35) + 200m Run

50 Calorie row

During the back squats and DB snatches, one athlete runs 200m while the other works through the 30 or 40 reps. Once the runner is done, they can work together to complete the reps. On the row, one works, one rests.

Push Jerk

Build to a heavy triple

21-15-9 reps for time

Power cleans (135/95)

Toes to bar

Push jerk

Build to a heavy set of the complex

4 Deadlifts

2 Hang power cleans

1 Front squat

3:00 AMRAP

400m Run +

Max cal ski in remaining time

Barbell reverse lunge

5 x 12 (6 left/6 right)

12:00

60/50 Cal Row buy-in

AMRAP in remaining time

10 KB Swings

20 Sit-ups

30 Double-unders

For time

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats any way you want. Start and finish with a mile run. Weight vest/body armor/weighted pack optional.

20:00 Partner AMRAP

1:00 Bike

1:00 Row

Every 5:00, perform 1 minute max burpees over the erg. Score is total calories and total burpees. (burpees @ 0:00 - 1:00, 5:00 - 6:00, 10:00 - 11:00, 15:00-16:00)Both partners row/bike simultaneously, alternating every minute. During the burpees, one works, one rests.

12:00 EMOM

A. 15 Russian KB Swings

B. 15 GHD Sit-ups

12:00 EMOM

A. 1-3 Rope climbs

B. :30 DB Front rack lunges

For time

1 Mile run

21 Power cleans (185/125)

800m Run

21 Power cleans

1 Mile run