Daily Workouts

Push Jerk

Build to a heavy single

Bent Row

8-8-8-8

Strict Wall-facing Handstand Push-ups

3 x 12

This is 4 sets of 3 reps at decreasing depths without coming down. Do not bounce head off the floor, but move through the range with speed.

Example:

Reps 1-3: head to floor

Reps 4-6: head to one 10 lb bumper

Reps 7-9: head to two 10 lb bumpers

Reps 10-12: head to three 10 lb bumpers

3 Sets:

:30 GHD Backpaddle

5 Rounds for time:

15 Strict Pull-ups

400m Run

For time:

10-second L-sit

10 box jump-overs

20-second L-sit

10 box jump-overs

30-second L-sit

10 box jump-overs

40-second L-sit

10 box jump-overs

50-second L-sit

10 box jump-overs

60-second L-sit

♀ 24 inches

♂ 30 inches

7 Sets OT2min.

1 Squat Clean +

2 Front Squats

15-12-9 reps for time:

Front Squats (135/95)

Calorie Echo Bike

-Reset monitor every round

For Time:

16-14-12-10-8-6-4-2 rep rounds of:

DB Snatches

DB Lunges (hold DB in goblet position)

Lateral Burpees over the dumbbell

Partner Workout

20:00 AMRAP

30 Strict Pull-ups

40 Wall Balls (20/14 lb to 12/11 ft)

50 Calorie Row

21-15-9 reps for time:

Hang Power Cleans (135/95)

Push Jerks

Banded Deadlift

Build to a heavy single

Glute Ham Raise

4 x 10

Banded Good Morning

150 reps

3 Sets:

:30 GHD Backpaddle

5 Sets:

In 3:00, complete:

30 Sit-ups

30 Cross-overs

Echo Bike for calories in remaining time

-No additional rest between sets

-Reset Bike monitor every set

-Score is lowest number of calories completed in any set.

"Murph"

For time:

1 Mile run

100 Pull ups

200 Push ups

300 AIr squats

1 Mile run

*If you have a weighted vest or body armor, wear it.

Individual Semifinals Event 6

For Time:

30/22 Cal Echo Bike

15 Muscle-ups

72 ft. DB Walking Lunge (100/70)

Time Cap: 6:00

Scaling Notes:

1. Muscle-ups:

-Reduce total number

-Scale to bar muscle-ups

-Scale to Burpee Pull-ups

2. Lunges: Scale weight

3. No strict time cap. If scaled properly, everyone should finish under 10 minutes, but the clock doesn't bail anyone out on this one

Individual Semifinals Event 5

For Time:

10 Squat Snatches by 2:00 (185/135)

8 Squat Snatches by 4:00 (205/145)

6 Squat Snatches by 6:00 (225/155)

4 Squat Snatches by 8:00 (245/165)

2 Squat Snatches by 11:00 (265/175)

Time Cap: 11:00

Scaling Notes:

Snatch %:

10 @ 60%

8 @ 70%

6 @ 80%

4 @ 87%

2 @ 92%

-These are ballpark percentages. They can go up or down slightly in order to keep loading simple

-Scale to power snatch + overhead squat if necessary

Individual Semifinals Event 4

For Time:

400m Row

96 ft. Handstand Walk

600m Row

120 ft. Handstand Walk

800m Row

72 ft. Handstand Walk

Time Cap: 13:00

Scaling Notes:

1. Row distance is same for everyone

2. HS walk can be scaled to:

-shorter distance

-wall walks: 6-8-4

-bear crawl

Individual Semifinals Event 3

7 Rounds for time:

10/8 Cal Echo Bike

1 Legless Rope Climb

10 Box Jump-overs (30"/24")

1 Legless Rope Climb

Time Cap: 16:00

Scaling Notes:

1. Legless rope climbs can be scaled to with legs or rope rows

2. Scale box to safe jumping height (with tired legs)

3. Do not rebound box jump-overs :)

Individual Semifinals Event 2

5 Rounds for time:

100 Double-unders

20 Toes to Bar

10 Front Squats (225/155)

Time Cap: 18:00

Scaling Notes:

1. Scale number of double-unders OR do 100 singles

2. Scale number OR variation of toes to bar

3. Front Squat weight: 60% 1RM is optimal, do not exceed 70% 1RM

4. This will be an AMRAP for most athletes

Individual Semifinals Event 1

5 Rounds for time:

800m Run

10 Clean & Jerks (185/125)

Time Cap: 30:00

Scaling Notes:

1. Clean & Jerks up to 60% 1RM

2. Run time should not exceed 4:00 per round (Scale distance if necessary)

3. Goal is to finish all 5 rounds within time cap

30:00 EMOM (5 Sets)

A. C2 Bike

B. Strict Pull-ups

C. Ski

D. Push-ups

E. Echo Bike

F. Air Squats

:45 of work, :15 rest/transition

Partner Workout

20:00 AMRAP

15 Toes to Bar

15 Box Jump-overs (24/20”)

20/15 Calorie Row

Alternate movements with your partner

7 Sets OT90sec.

1 Hang Snatch +

2 Overhead Squats

7 Sets OT90sec.

1 Hang Clean +

2 Front Squats

10 Sets:

3 Sumo Deadlifts (build)

1 Legless Rope Climb

3 Sets:

75 ft. DB Walking Lunge (build)

-Hold DBs in Farmer's Carry Position

4 Rounds for reps:

1:00 Double-Unders

1:00 Sit-ups

1:00 Calorie Echo Bike

1:00 Rest

800m Run

10:00 of Pull-ups + Push-ups + Squats*

800m Run

10:00 of Pull-ups + Push-ups + Squats

800m Run

*Choose from the rep scheme below that you plan to use for Murph:

A. 2-4-6

B. 3-6-9

C. 4-8-12

D. 5-10-15

E. 10-20-30

Push Press

Build to a heavy single

Push Press

AMRAP at 65% of today's heavy single

12:00 EMOM

A. Handstand Hold

B. Chin over Bar Hold

C. Deep Lunge Hold

Partner Workout

5 Sets:

In 2:00, complete:

10 Deadlifts (225/155)

10 Bar-facing Burpees

Max Calorie Row in remaining time

2:00 Rest

Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed