Daily Workouts

5 Rounds not for time

3 Deadlifts (build)

5 Hurdle hops

8:00 AMRAP

10 Deadlifts (185/125)

20 Wall balls (20/14)

50 Double-unders

Complete as many rounds as possible in 20 minutes of

5 Pull-ups

10 Push-ups

15 Squats

5 x 2:00 rounds alternating with a partner

10 Thrusters (95/65)

10 Bar-facing burpees

Max Cal Bike in remaining time

(Each athlete completes 5 two-minute rounds)

Pick a weight where you can perform all 10 thrusters unbrokenScore is total calories completed

10 Rounds for time

4 Power cleans (185/125)

8 Toes to bar

16 Lunges

7:00

800m Run + AMRAP remaining time

5 Pull-ups

10 Push-ups

15 Squats

3:00 rest

7:00

800m Run + AMRAP remaining time

4 Pull-ups

8 Push-ups

12 Squats

3:00 Rest

7:00

800m Run + AMRAP remaining time

3 Pull-ups

6 Push-ups

9 Squats

3:00 Rest

For Time

800m Run

7 rounds not for time

4 Deadlifts (build)

3 Box jumps (high)

10:00 AMRAP

6 DB Power cleans (50/35)

12 DB Step-overs (24"/20"

36 Double-unders

"Jackie"

For Time

1000m Row

50 Thrusters (45/35)

30 Pull-ups

5:00 EMOM

3-10 Strict HSPU

AGOQ Workout 2

For time

80 bar-facing burpees

4,000-meter rowNote: Because this workout can be a little longer than usual, feel free to come to class a little early! We'll do a rolling start to make sure everyone has the opportunity to enjoy ALL the burpees and EVERY last meter! See you in the gym!

4 rounds on a 4:00 Timer

30 Air squats

400m Run

Back Squat

4 x 8 @ or above 60% 1RM

AGOQ Workout 1

3 rounds for time

15 deadlifts (225/155 lbs)

35 overhead squats (75/55 lbs)

90 double-unders

AGOQ Workout 4

AMRAP in 8 minutes

45 thrusters (95/65 lb)

45 toes-to-bars

45 cleans (95/65 lb)

45 chest-to-bar pull-ups

12:00

Build to a heavy power snatch

Age Group Online Qualifier Workout 5

For time

30 snatches (135/95 lb)

30 strict handstand push-ups

Partner Workout

3 Rounds for time

50/40 Calorie Row

50 Push press (115/80)

50 Box Jump-overs

3-Position Power Snatch

1 Set every :90 for 7 sets

16:00 EMOM

3 Power Snatch

1 - 4 Rope climbs

3 Rounds for reps

1:00 Strict pull-ups

1:00 D-ball cleans (100/70)

1:00 Push-ups

1:00 DB Box step-ups (50/35)

1:00 Bike (cals)

1:00 Rest

4 Rounds for time

400m Run

20 Wall balls (20/14)

10 Burpee box jump-overs (30"/24")

Back Squat

3 x 10 @ or above 60% 1RM

10:00 EMOM

1 Power clean + push jerk

For Time

1000m Row

100 Double-unders

30 Clean & jerks*

*Use 60% of heaviest load from part 1.

5 Rounds for time

3 Rope climbs

10 Toes to Bar

21 Overhead walking lunges (45/25)

400m Run

Deadlift

8 x 4

For Time

30/24 Calorie Ski

15 D-ball Cleans (100/70)

30/24 Calorie Row

5 Rounds for reps

1:00 Wall balls

1:00 Push press (95/65)

1:00 Bike for cals

1:00 Rest

"Helen"

3 rounds for time

400m Run

21 KB Swings (53/35)

12 Pull-ups

Weighted Pull-up

5 x 3

Power Clean

Build to a heavy double

For Time on 1:00 Work/ 1:00 Rest Intervals

10-8-6-4-2 Power cleans (205/140)

15 Burpees after each round

2 Rounds for reps

5:00 "Cindy"

5:00 Echo Bike

Partner one performs 5:00 of Cindy while partner 2 bikes for 5:00, then switch. Repeat for 2 rounds (20 minutes).

One round of "Cindy" consists of 5 pull-ups, 10 push-ups, and 15 squats

For Time

60 Calorie row

45 DB Box Step-overs (50/35, 24"/20")

30 Toes to bar

15 DB Devil's press (50/35)