Daily Workouts

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Hand-release Push-ups

10/8 Calorie Echo Bike after each round

8 Sets OT2:30

25 Double-unders

1 Power Snatch

3 Overhead Squats

KB Windmill

5-5-5-5/side

15:00 AMRAP

10 DB Box Step-ups (50/35, 20")

10 V-ups

20/15 Calorie Row

For Time:

800m Run

40 Wall Balls

20 Pull-ups (C2B)

600m Run

30 Wall Balls

15 Pull-ups (C2B)

400m Run

20 Wall Balls

10 Pull-ups (C2B)

Partner Workout

5 Sets (Each):

In 2:00, complete:

10 Power Cleans

10 Bar-facing Burpees

Max Calorie Echo Bike in remaining time

2:00 Rest

Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed

Close Grip Bench Press

Build to a heavy single

-Compare to 9/27/23

Close Grip Bench Press

5@65%-5-5

Seal Row

10-10-10-10

Dumbbell Rollbacks

10-10-10-10

Band Pull-aparts

100

For Time:

400m Run

8 Wall-facing Handstand Push-ups

8 Bar Muscle-ups

400m Run

6 Wall-facing Handstand Push-ups

6 Bar Muscle-ups

400m Run

4 Wall-facing Handstand Push-ups

4 Bar Muscle-ups

400m Run

2 Wall-facing Handstand Push-ups

2 Bar Muscle-ups

Wide Stance Box Squat

Build to a heavy single

-Compare to 3/2/24

Wide Stance Box Squat

5@65%-5-5

Back Rack Reverse Lunge

6-6-6-6/side

Copenhagen Plank

3 x 5/side

Banded Hamstring Curls

100

"Christine"

3 rounds for time:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24"/20")

12:00 EMOM

A. 15 Barbell Push-ups

B. 15 V-ups

6 Sets OT5min.

:30 Strict Pull-ups

:30 Goblet Squats

:30 Echo Bike for cals

-3:30 Rest between sets

Shoulder Press OT2min.

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

Partner Workout

10 Rounds for time:

8 Power Cleans (135)

9 Push Jerks

10 Bar-facing Burpees

-Alternate complete rounds with your partner

3 Rounds for time:

600m Run

50 Med Ball Twists (20/14 lb)

2 Rope Climbs

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