Daily Workouts

For time

35/30-cal. SkiErg

30 Burpees to 6" touch

40 DB overhead squats (50lbs/35lbs)

40 Single-leg squats

25 Box jump-overs (42"/36")

100m Sled pull (135/90)

5 Rounds

0:00 - 2:00 Row 500/450 meters

2:00 - 4:00 AMRAP 50 singles + 10 doubles

4:00 - 6:00 Run 400 meters *As fast as possible*

6:00 - 8:00 Practice a gymnastics skill of choice

Modify distance and reps for each section based on 1:45 of work and 0:15 of rest.

Suggestions for gymnastics skill practice:

*Straight body strict ring muscle-up drill

*Kick to handstand drills

*Feet on floor strict muscle-up transition drill

*Single leg piked handstand drills

*Pike compression drill

*Peg board lock out drill

Every 2:00 for 4 sets

5 Push Press

10 Rounds for reps

0:15 Strict pull-ups

0:30 Push-ups

0:45 Air squats

0:30 Rest

24:00 Partner AMRAP

Alternate 12 two-minute rounds of

200m Run

10 DB Thrusters (50/35 lb.)

Max Burpee Box Jumps in remaining time (24"/20")

Score is total burpee box jumps completed.

*Each partner completes 6 two-minute rounds

**During your 2:00 rest while your partner is working, perform 7 strict pull-ups

5 rounds not for time

6 Back Squats

6 Box Jumps (36"/30")

100 ft. Prowler push

200 meter row (sprint)

6:00 AMRAP

2 Deficit Handstand push-ups

4 Hang Power Cleans (225/155)

3:00 Rest

6:00 AMRAP

7 Handstand push-ups

10 Hang Power Cleans (135/95)

For time

20 Pull-ups

30 Overhead squats (115lbs/75lbs)

20 Pull-ups

20 Overhead squats (145lbs/100lbs)

20 Pull-ups

10 Overhead squats (175lbs/125lbs)

20 Pull-ups

4 Rounds for time

Run 400 meters

15 Front squats (135lbs/95lbs)

Row 500 meters

15 Push jerks (135lbs/95lbs)

*24:00 Cap

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

Wall balls

Calorie row

Lateral burpees

One partner works, one rests. Every minute on the minute, one partner must perform 5 strict pull-ups.

Back Squat

Find a 1 rep max in 4 minutes

*Warm up thoroughly, but limit to 3 attempts in 4:00

For time

15 Back squats (275lbs/185lbs)

30 Box jump overs (30"/24")

5 Rounds for time

300-meter Run

20/15 cal Air bike

44-ft Sled pull

For time

7 Bar muscle ups

7 Chest to bar pull-ups

7 Pull-ups

21 Thrusters (95lbs/65lbs)

5 Bar muscle ups

5 Chest to bar pull-ups

5 Pull-ups

15 Thrusters (95lbs/65lbs)

3 Bar muscle ups

3 Chest to bar pull-ups

3 Pull-ups

9 Thrusters (95lbs/65lbs)

For time

5 - 8 - 13 reps of

Parallette handstand push-ups

Deadlifts (up to 365lbs/235lbs)

Then, lunge 89 ft. with 2 kettlebells overhead

20:00 AMRAP

4 rounds

250m row + 200m run

20 Pull-ups (chest-to-bar)

4 rounds

250m row + 200m run

20 Power cleans (115/80)

AMRAP in remaining time

250m row + 200m run

100 Double-undersEach round begins with a 250m row and a 200m run. One athlete will run while the other rows. When both are complete, partners will work together to complete the other movement in each couplet with one working at a time.

In 10:00, build to a

3 rep max bench press

Then, complete max reps in 1:30 at 50% of today's heaviest triple

10:00 EMOM

:40 DB Box Step-overs

:40 Renegade Rows

In 12:00, build to a heavy

2 Front Squats

Then, complete 3 x 2 reps @ 80% of heaviest double with a :03 pause in the bottom of each rep

5:00 AMRAP

2 rounds of

30 DB snatches, 50/35

15 Lateral burpees

Max Calorie Airdyne in remaining time

4 rounds for time

400m Run

4-3-2-1 Rope climbs

88 ft. D-ball carry (150/100)

20:00 AMRAP

10-20-30-40-50... rep rounds of

Calorie row

Wall balls

Toes to bar

Box Jump-overs

In 10:00 build to2 rep max power snatch *Drop the bar between reps. Reps must be completed in a 0:30 window."Randy"For time:75 Snatches (75lbs/55lbs)

5 rounds, each for time

500 meter row*Rest as needed between efforts with a minimum rest being 3:00.

7:00

Build to a 3 rep max push press

5 Rounds for time

5 Weighted pull-ups (45lbs/35lbs dumbbell)

10 Push press (135lbs/95lbs)

50 Double unders

5 Rounds for time

22 Kettlebell swings (70lbs/55lbs)

22 Box jumps (24"/20")

Run 400 meters

22 Burpees

22 Wall balls (20lbs/14lbs to 10' target)

In 10:00

Find a 2 rep max squat clean & jerk

*These are performed as 2 singles. Do the first clean & jerk, reset, and then do the second clean & jerk.

**The 2 reps must be completed in a 0:30 window.

8:00 AMRAP

Squat clean and jerk @80% of part 1

Partner Workout

7:00- Find a 3 rep max hang power snatch

3:00 rest

7:00- Max bar-facing burpees

3:00 rest

7:00- Max calorie Ski, bike, or row (athlete choice)