Daily Workouts

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

Partner Workout

20:00 AMRAP

200m Run

20 Wall Balls

15 Toes to Bar

Alternate movements with your partner.

Specialty Bench Press

10 x 6 OT2:00

-Use 65-70% of 1RM Specialty Bar Bench Press

-If possible, add 5-10 lbs. from last week

10 Sets OTmin.

10 Barbell Push-ups

Kroc row:

10-10-10-10/s

4 Sets OTmin

1 L-Sit Hold

12:00 AMRAP

2-4-6-8-10...

Pull-ups (C2B)

Box Jumps (30"/24")

Handstand Push-ups

Sumo Deadlift Speed Pulls

12 x 2 OT45sec

Week 3 of 3

Use 45% Sumo DL 1RM barbell weight + ~30% Band Tension:

-Speed Goal is .8m/s+

Back Rack Backstepping Lunges (alternating)

8-8-8-8/side

Glute Ham Raise

3 x 12

Med Ball Twists

150 Reps

Banded Hamstring Curls

125 Reps

5 Rounds for time:

5 Clean & Jerks (185/125)

20/16 Calorie Row

15:00 AMRAP

Buy-in:

Run 1 Mile or Echo Bike 3 miles

In the remaining time, complete as many rounds as possible of:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Partner Workout

5 Rope Climbs

25 Burpee Box Jump-overs (24"/20")

50 Power Cleans (135/95)

25 Burpee Box Jump-overs

50 Front Squats (135/95)

25 Burpee Box Jump-overs

5 Rope Climbs

-One works, one rests.

10:00 AMRAP

50 DB Snatches (75/50 lb)

50 DB Lunges

Max Calorie Row

Specialty Bench Press

8 x 8 OT2:15

-Use 60-65% of 1RM Specialty Bar Bench Press

-If possible, add 5-10 lbs. from last week

10 Sets OTmin.

10 Barbell Push-ups

5 Sets OTmin.

15 V-ups

Max Strict Pull-ups in remaining time

100 Band Pressdowns

For Time:

2 Wall Walks

10 Wall Balls

200m Run

4 Wall Walks

20 Wall Balls

400m Run

6 Wall Walks

30 Wall Balls

600m Run

8 Wall Walks

40 Wall Balls

800m Run

Sumo Deadlift Speed Pulls

12 x 2 OT45sec

Week 2 of 3

Use 40% Sumo DL 1RM barbell weight + ~30% Band Tension:

Dimel Deadlifts

15-15-15 (build)

Back Rack Backstepping Lunges (alternating)

8-8-8-8/side

150 Bottom Half Straight Leg Sit-ups

150 Banded Good Mornings

10 Sets OT2min. (build)

3 Power Cleans

2 Hang Power Cleans

1 Push Jerk

:10 L-Sit

RENÉ

7 rounds for time:

Run 400 meters

21 walking lunges

15 pull-ups

9 burpees

Specialty Bench Press

6 x 10 OT2:30

Week 1 of 3

-Use 60-65% of 1RM Specialty Bench from last week

10 Sets OTmin:

10 Barbell Push-ups

Gorilla Rows

100 Reps

Band Pull-aparts

100 Reps

12:00 AMRAP

10 DB Push Press (50/35)

20/16 Calorie Row

40 Cross-overs

Sumo Deadlift Speed Pulls

12 x 2 OT45sec

Week 1 of 3

Use 35% Sumo DL 1RM barbell weight + appropriate band tension below:

335+ 1RM: Use #3 Bands

225-335 1RM: Use #2 Bands

150-225 1RM: Use #1 Bands

<150 1RM: USe #0 Bands

-Speed Goal is .8m/s+

Back Rack Backstepping Lunges (alternating)

8-8-8-8/side

Glute Ham Raise

3 x 12

5:00 EMOM

:20 Hollow Rocks

:20 Shoulder Taps

Banded Good Mornings

150 Reps

10 Sets:

In 1:00, complete:

1 Rope Climb

10 KB Goblet Squats (53/35)

Max Calorie Echo in remaining time.

1:00 Rest between sets

Score is total cals

5 Sets on a 4:00 Timer:

1:00 Strict Pull-ups

400m Run

Partner Workout

3 Rounds for time:

25 D-ball Cleans (100/70)

50 Wall Balls (20/14 lb to 11/10 ft)

75/60 Calorie Row

24:00 EMOM

A. Echo Bike

B. 10 DB Z Press

C. Jump Rope*

D. :15 - :30 L-Sit

*For Jump Rope, choose singles, cross-overs, doubles, double cross-overs, or triple-unders to practice. Choose a high-skill but low rep option to work on.

Specialty Bar Bench Press

Build to a heavy single

-Use Multi, Axle, or any Specialty Barbell

DB Flat Bench Rows

10-10-10-10

Strict Ring Dips

5 x 5-10

Strict Weighted Pull-ups

5-5-5-5-5

2 rounds of:

30sec. side (L) plank *on elbow

30 sec. plank *on elbow

30sec. side (R) plank *on elbow

30 sec. plank *on elbow

Banded Tricep Pressdowns

100 Reps

For Time:

800m Run

100 ft. Walking Lunge

20 Burpee Box Jumps

600m Run

100 ft. Walking Lunge

15 Burpee Box Jumps

400m Run

100 ft. Walking Lunge

10 Burpee Box Jumps

Sumo Deadlift

Build to a heavy single

Back Rack Backstepping Lunges

8-8-8-8/side

Glute Ham Raise

3 x 10

Split Stance DB Romanian Deadlift:

10-10-10/side

4:00 EMOM

:30 Bottom Half Straight Leg Sit-ups

Banded Hamstring Curls

100 Reps