Daily Workouts
For Time
10-8-6-4-2 rep rounds of
Bar Muscle-ups
Squat Snatch (95/65)
For Time
30 Calorie Row
40 Burpees to 6" target
50 DB Box Step-overs (50/35 lb, 24"/20" box)
40 Burpees to 6" target
30 Calorie Airdyne
10:00 EMOM
5 Shoulder Press
10 DB Bent-over Rows
16:00 Partner AMRAP
2-4-6-8-10... rep rounds of
Lateral Burpees
Calorie Row-Alternate full rounds with your partner
4 Rounds not for time
8 Turkish Get-ups (4/4)
12 Single Leg Deadlifts (6/6)
16 GHD Sit-ups
For Time
300 ft Farmer's Carry
30/25 Cal Airdyne
200 ft Farmer's Carry
20/15 Cal Airdyne
100 ft. Farmer's Carry
10/5 Cal Airdyne
For Time
800m Run
80 Wall balls
8 Rope climbs
400m Run
40 Wall balls
4 Rope climbs
200m Run
20 Wall balls
2 Rope climbs
10:00 EMOM
20 Double-unders (:20 cap) +
1 Clean & Jerk (70-80% 1RM)
5:00 - 7:00 Rest
10:00 EMOM
1 Pause Back Squat (80% 1RM) +
10 Push-ups
-:03 Pause in bottom position of squat
On a 16:00 Running Clock
A. 10 Rounds for time
5 Burpee Box Jumps (30"/24")
7 Strict Pull-ups
Rest 1:00 after completing A
B. AMRAP in remaining time
5 Lateral Burpees
7 DB Snatch (50/35)
Partner Workout
3 rounds for time
50 Calorie row
50 Push press (115/80)
50 Box Jump-overs
5 rounds:
3:00 Bike
5:00 Rest
Choose an Airdyne, Assault Bike, or Concept 2 Bikeerg and stick with it for all five rounds. Establish an aggressive but not frantic pace for the first interval and then shoot for consistency across all five rounds. If 5:00 rest "feels" too long, there is a simple solution: do more during your next 3:00 work interval! Let's Go!
10:00 AMRAP
10 D-ball cleans (100/70)
50 ft. Handstand walk
5:00 Rest
10:00 AMRAP
10 DB Rows (50/35)
50 ft. DB Lunge
"Helen"
3 rounds for time
400m Run
21 KB Swings (53/35)
12 Pull-ups
Front Squat
5 x 3 on a 3:00 Timer
2 rounds for time
25 Toes to Bar
50 Wall Balls
30:00 AMRAP
Run 800 meters
Then, 2 rounds of:
5 Power cleans (185lbs/125lbs)
10 Deadlifts (185lbs/125lbs)
30 Double Unders
24:00 EMOM
Strict HSPU
Strict Pull-ups
Ring Push-ups
Ring Rows
Push-ups
Hand-over hand sled pulls
*Perform 4 consecutive minutes at each movement before switching to the next movement. For each minute of work, choose a number that is challenging yet sustainable.
5:00 AMRAP
2 Rope Climbs
15 Calorie Airdyne
5:00 REST
5:00 AMRAP
15 Calorie Row
15 KB Swings
20:01 AMRAP
9 Thrusters
11 Bar-facing Burpees
343m Run
Overhead Squat
5 x 5
Hang Snatch
5 x 3
3 Rounds for time
20 Kettlebell swings (53lbs/35lbs)
20 Front squats (95lbs/65lbs)
20 Box jumps (24"/20")
20 Push press (95lbs/65lbs)
Not for time
6 x :10 Negative Pull-Up
3 x 3 Strict Pull-Up
Use a light band or add load as necessary.
Deadlift
5-5-5-5-5
Rest 3:00 - 4:00 between sets
Not for time
3 X 0:25 L-sit hold
50 Abmat sit-ups*
1:00 Band resisted plank hold
*Slow and controlled, no arm swing
28:00 EMOM (7 rounds)
20/15 calorie row
5 Bar muscle ups
50 Double unders
15 Burpees
3 Rounds for time
400 meter Run
10 Thrusters (135lbs/95lbs)
3 Rounds NOT for time
0:20 Ring support hold (low rings)
15 Knees on floor Y-outs
10:00
Build to a heavy single power clean
Partner Workout
15:00 AMRAP
10 Power cleans*
20 Med Ball Sit-ups
40 Calorie Airdyne
*Use 75-80% of today's heavy single
Partner workout
3 Rounds for time
15 Double KB Russian swings (53lbs/35lbs)
300-meter Row
*One person does 15 swings AND the 300-meter row, then the next person goes....that is one round. Make each round a true sprint effort.
3 Rounds NOT for time
12 Goblet tempo squats
1 - 3 legless rope climbs
*0:03 lowering phase on goblet squats
3 Rounds for time
21 Toes to bar
15 Back squats (185lbs/125lbs)
9 Push jerks (185lbs/125lbs)*Bar is taken from the floor for back squats.