Daily Workouts

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

5 Sets:

8/8 Back Rack Bulgarian Split Squats (build)

1 Legless Rope Climb

1 Rope Climb

5 Sets:

:15 L-Sit

:30 Med Ball Twists

For Time:

800m Run

40/32 Calorie Echo Bike

600m Run

30/24 Calorie Echo Bike

400m Run

20/16 Calorie Echo Bike

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

Overhead Squat

5-4-3-2-1-1-1-2-3-4-5

-Barbell starts on the floor

-Complete sets on a 3:00 Timer

-Build in load through the singles, then lower weight as reps increase on the way back up. Go heavier on 2-3-4-5 than you did on 5-4-3-2

Partner Workout:

15:00 AMRAP

15 Wall Balls

15 Calorie Row

Both athletes work at the same time. One athlete starts on the rowing machine while the other starts on the wall balls. Once both athletes have completed their 15 wall balls and 15 calories, they will switch places. Continue working in the same pattern to complete as many reps as possible in 15 minutes.

7:00 AMRAP

1-2-3-4-5...

Power Cleans (155/105)

Burpee Toes to Bar

For Time:

100 DB Step-ups (50/35 to 20")

200 Med Ball Twists (20/14 lb)

300m Farmer's Carry*

*Complete farmer's carry around in laps around the gym. One lap is 30 meters, so 300m is 10 laps in total.

Partition the work/reps any way you'd like

For Time:

400m Run

4 Rounds of 3-6-9 Pull-ups, Push-ups, Squats

400m Run

3 Rounds of 4-8-12

400m Run

2 Rounds of 5-10-15

400m Run

3 Rounds of 4-8-12

400m Run

4 Rounds of 3-6-9

400m Run

3 Rounds for time:

75 Double-unders

40/32 Calorie Echo Bike

Front Squat

5-4-3-2-1-1-1-2-3-4-5

-Barbell starts on the floor

-Complete sets on a 3:00 Timer

-Build in load through the singles, then lower weight as reps increase on the way back up. Go heavier on 2-3-4-5 than you did on 5-4-3-2

Partner Workout

5:00 AMRAP

1-2-3-4-5...

Deadlifts (225/155)

Box Jumps (24"/20")

5:00 Rest

For Time:

Start at the final rep completed in the 5:00 AMRAP and perform the same work in reverse order for time.

Example: you and your partner completed 11 rounds + 6 deadlifts during your 5:00 AMRAP. For part two, you'd do 6 deadlifts, 11 box jumps, 11 deadlifts, 10 box jumps, 10 deadlifts, 9 box jumps, 9 deadlifts, etc. until you finish your final round of 1 box jump and 1 deadlift.

"Severin"

For Time:

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K

Box Squat

Build to a heavy single (best stance)

Box Squat

3 x 3

70-80% of best single from part 1

Glute Ham Raise

4 x 10

6:00 EMOM

A. :40 Bottom Half Sit-ups

B. :40 Banded Good Mornings

3 Rounds for time:

75 Double-unders

50/40 Calorie Row

12:00 AMRAP

10 V-ups

10 DB Lunges (35/25)

10 Cal Echo Bike

-Hold dumbbells in farmer's carry position during lunges

Quarterfinals Event 4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)

♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

3 rounds for time:

50 wall-ball shots (14/20 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time Cap: 20:00

For time:

3 rounds:

10 handstand push-ups

20 toes-to-bar

2 rounds:

10 strict handstand push-ups

5 rope climbs (15 ft)

1 round:

10 chest-to-wall handstand push-ups

20 muscle-ups

Time Cap: 15:00

Quarterfinals Event 1

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

3 Sets on a 6:00 Timer:

4 Power Cleans

800m Run

4 Power Cleans

-Build power clean load across 3 sets

-Run each 800m a little faster each set

3 Rounds for time:

15 Wall Balls

45 Cross-overs

15 Wall Balls

45 Double-unders

14:00 EMOM

A. 5 Strict Pull-ups +

7 Hand-Release Push-ups +

7 Banded Deadlifts (185/125 + #4 band)

B. Row for Calories

Score is total calories rowed

5 Sets:

In 2:30, complete:

10 DB Snatches (70/50)

10 Lateral Burpees over dumbbell

Max Calorie Echo Bike in remaining time

2:30 rest between sets

-Score is total calories completed on the bike