Daily Workouts

Deadlift OT2min.

3-3-2-2-1-2-2-3-3

Split Stance DB Romanian Deadlift

10-10-10/side

KB Front Rack Lunge

3 x 100 ft.

L-Sit

Accumulate 2:00

5 Sets OT5min.

In 2:30, complete:

30 Wall Balls

15 Pull-ups (C2B)

Max Cal Echo Bike in remaining time

-2:30 Rest between sets

-Score is total calories on the bike

-If necessary, adjust wall ball and pull-up reps to be completed in 2:00.

10:00 AMRAP

5 DB Snatches arm 1 (50/35)

5 DB Snatches arm 2

10 Lateral Burpees

5 DB Snatches arm 1 (50/35)

5 DB Snatches arm 2

50 Double-unders

12:00 EMOM

A. 15 Barbell Push-ups

B. 15 V-ups

"31 Heroes"

31:00 AMRAP with a partner:

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

Partners alternate 400m sandbag run (45/25 lb)

10 Rounds for time:

6 Deadlifts (225/155)

12/10 Calorie Row

4 Sets OTmin.

:30 Hollow Rocks

For Time:

40 DB Step-ups

60 Toes to Bar

80 Burpees

-Partition reps any way and complete in any order.

Turkish Get-up

3-3-3-3/side

Windmill

5-5-5-5/side

For Time:

400m Run

50/40 Calorie Echo Bike

400m Run

40/32 Calorie Echo Bike

400m Run

30/24 Calorie Echo Bike

400m Run

20/16 Calorie Echo Bike

400m Run

10/8 Calorie Echo Bike

7 Sets OT3min.

3 Front Squats

-Barbell starts on the floor

-Build across 7 sets

KOT Split Squats

5-5-5-5/side

-Elevate front foot as needed, increase depth across sets. If proficient on level surface, add load by holding DBs at sides.

Glute Ham Raise

3 x 10

Copenhagen Plank

3 x 5/side

-:03 pause at top of each rep

10:00 AMRAP

10 Pull-ups

15/12 Calorie Row

20 Walking Lunges

12:00 EMOM

A. 15 Barbell Push-ups

B. 15 V-ups

Power Clean

3-3-3-3-3

Front Rack Reverse Lunge

20-18-16-14

Plank Plate Slides

3:00

Partner Workout

3 Rounds for time:

30 Power Snatches (105/75)

40 Goblet Squats (53/35)

50/40 Calorie Echo Bike

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

Step-ups

Sit-ups

Double-unders

5 Rounds for time:

6 Wall Walks

400m Run

7 Sets OT3min.

1 Clean +

1 Front Squat +

1 Jerk

Build across 7 sets.

9 Sets OTmin.

1-2 Strict Ring Muscle-ups

3 Sets:

In 3:00, complete:

X Burpees over the erg

Max Calorie Row in remaining time

-X is the number of burpees you completed in last Monday's workout divided by 3. Example: If you completed 45 total burpees in last Monday's workout, you'll do 15 burpees at 0:00, 3:00, and 6:00 today, while rowing for max calories in the remaining time. Your goal is to row as many as or more calories as you did last Monday (120/96, or the appropriate number that we prescribed for you for last Monday).

-Score is total calories rowed

-No additional rest between sets

Teams of 3:

20:00 EMOM (5 Sets)

A. 20 Box Step-ups

B. 15 Toes to Bar

C. Row for max calories

D. Rest

Team score is total calories rowed.

5 Rounds for time:

10 Deadlifts (225/155)

20 Wall Balls (20/14)

50 Double-unders

7 Sets OT3min.

5 Strict Weighted Pull-ups

10 DB Bench Press

15 V-ups

For Time:

400m Run

10/8 Calorie Echo Bike

400m Run

20/16 Calorie Echo Bike

400m Run

30/24 Calorie Echo Bike

400m Run

40/32 Calorie Echo Bike

400m Run

50/40 Calorie Echo Bike

5 Sets OT5min.

3 Rounds of:

1 Power Clean +

1 Hang Squat Clean+

1 Front Squat +

1 Jerk

Build across each set as able.

8 Sets OTmin.

2 Strict Ring Muscle-ups

3 Sets:

In 3:00, complete:

40/32 Calorie Row

Max Burpees over the erg in remaining time

-Score is total burpees completed

-No additional rest between sets

Partner Workout

15:00 AMRAP

15 KB Swings

15 Toes to Bar

15/12 Calorie Echo Bike

-Alternate movements with your partner.

"Helton"

3 Rounds For Time:

800m Run

30 DB Squat cleans, 50/35

30 Burpees

12:00 AMRAP

1-2-3-4-5... Strict Wall-Facing HSPU

15/12 Calorie Row