Daily Workouts

10:00 EMOM

A. 3-10 Strict HSPU

B. 10 DB Rows

2:00 Rest

10:00 AMRAP

10 Russian KB swings (70/53)

40 ft. Handstand walk

Front squat

Build to a heavy set of 3

15:00 AMRAP

15 Wall balls

10 Burpees

5 Strict pull-ups

200m Run

5:00 AMRAP

10 Power cleans (135/95)

50 Double-unders

5:00 Rest

5:00 AMRAP

10 Deadlifts (185/125)

15/12 Calorie Echo Bike

For Time

100 Calorie row

100 DB Snatch (50/35)

100 Wall balls + bar hang*

100 Burpee box jump-overs

100 Calorie row

*For the wall balls, one partner must maintain a pull-up bar hang in order for the other to perform wall balls

15:00 AMRAP

20 ft. Handstand walk

20 ft. Reverse lunge

10 KB/DB Deadlifts

80 ft. Farmer's carry

20 Sit-ups

Back Squat

5 x 5 (build across 5 sets)

21-15-9 reps for time

D-ball clean (100/70)

Calorie Echo bike

For Time

50 Box jumps (24"/20")

50 Jumping pull-ups

50 Kettlebell swings (35lbs/26 lbs)

50 Walking lunges

50 Knees to elbows

50 Push press (45lbs/35lbs)

50 Back extensions

50 Wall ball shots (20lbs/14lbs to 10/9 foot target)

50 Burpees

50 Double unders*For the jumping pull-ups, set a box (or use adjustable pull-up bar) below pull-up bar so that when arms are straightened the pull-up bar is mid-way down the forearm.

Build to a heavy set of

1 Squat clean +

1 Hang squat clean +

1 Front squat +

1 Split Jerk

7:00 AMRAP

2-4-6-8-10...

Power clean & jerks (135/95)

Pull-ups (C2B)

For Time

10 Rope climbs

50 Thrusters (115/80)

8 Rope climbs

40 Thrusters

6 Rope climbs

30 Thrusters

4 Rope climbs

20 Thrusters

2 Rope climbs

10 Thrusters

One works, one rests. Partition reps between partners any way you'd like.

For Time

20 D-ball cleans (100/70)

30 Box jump-overs

40 Deadlifts (155/105)

50/40 Calorie Echo bike

12:00 EMOM

1 High hang snatch +

1 Hang snatch from top of knee

For Time

400m Run

15 Overhead squats (95/65)

10 Toes to bar

400m Run

15 Overhead squats

10 Toes to bar

400m Run

15 Overhead squats

10 Toes to bar

400m Run

30:00 EMOM (6x)

A. :30 Strict pull-ups

B. :45 DB Front rack lunge

C. :30 Push-ups

D. :45 KB Farmer's carry

E. :30 GHD Sit-ups

7:00 AMRAP

5 Power cleans (135/95)

10 Lateral burpees

15 Calorie row

Rest 7:00 and repeat.

20:00 AMRAP

10/8 Calorie Echo bike

7 Deadlifts (135/95)

6 Hang power cleans

5 Push jerks

4 Bar-facing burpees-Alternate full rounds with your partner-Reset bike monitor each round

5 Rounds not for time

8/8 Barbell reverse lunges

:15 L-sit

5 Rounds not for time

4/4 Turkish get-ups

100m Farmer's carry

Shoulder press

5-4-3-2-1

12:00 AMRAP

10 Med ball cleans

10 KB Sumo deadlift high pulls

15 Sit-ups

3 Rounds not for time

5 Strict pull-ups

10 Ring push-ups

15 Banded goblet squats

200m Run-Perform pull-ups, push-ups, and squats strict and slow. Focus on perfect movement.-Rest as needed between exercises.

3 Rounds for time

15 Wall balls

10 D-ball cleans

400m run

5 Rounds not for time

5 Deadlifts

5 Box jumps

500m Row-Build in load each set of deadlifts-Move immediately from deadlifts to 5 high box jumps. Build in height each set (jump higher each set, box height does not always necessarily need to increase- no misses!)-Row for quality technique. Pick a pace you can maintain every round and strive for the same 500m time every round-Rest as needed between rounds

For Time

33-27-21-15-9 rep rounds of:

95-lb. Thrusters

Chest-to-bar pull-upsTime cap: 20 minutes

4-5 Rounds not for time

10 Banded hollow body pull-downs

100 ft. KB/DB suitcase + waiter's carry

10/10 Single leg deadlifts

100 ft. Reverse sled pull

1:00 Parallette shoot throughs

20:00 AMRAP

A. Partner 1:

2:00 Echo Bike

B. Partner 2:

45 Double-unders 15 Sit-ups10 LungesPartners will alternate 2-minute work intervals on the bike to complete as many calories as possible in 20:00 (5 two-minute intervals each). While one partner is on the bike, the other will complete 45 double-unders, 15 sit-ups, and 10 lunges, and then rest the remainder of the two-minute interval until they return to the bike.

5 Rounds not for time

3 Power cleans

5 Deadlifts

7 Ring dips

Build in load across each set of power cleans and deadlifts

9:00 AMRAP

7 DB Thrusters (50/35)

7 Strict Pull-ups

*Run 400m at 3:00 and 6:00 mark

2:00 Rest

9:00 AMRAP

10 Thrusters (100/70)

10 Pull-ups (C2B)

*Run 400m at 3:00 and 6:00 mark

For total time

3 rounds of

10 snatches (95/65)

12 bar-facing burpees

Then, rest 3 minutes before continuing with

3 rounds of

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes(including 3-minute rest period)