Daily Workout

Warm-up

5 rounds of

• 2rd x 5 Air Squats, 3rds x 10 cal Row
• 5 Push-ups
• 5,5,5,3,1 (2 x 5 x 45/35, 5 x 95/65, 1 x 3 x 135/95, 1 x 1 x 1 155/95)

4 rounds of

• 500m Row
• 12 Bench Press (155/95)

Warm-up

• Stretching
  • Calves
  • Hamstring
  • Squat Holds
  • etc
• 2 rds
  • 5 Air Squats
  • 5 push-ups
  • 50m Jog

For Time

• 800m Run
• 100 push-ups
• 2000m C2 Bike
• 150 Air Squats
• 800m Run

3 rds

• 2 inch worms
• 5 Air Squats
• 5 Scap Pulls
• 5, 5, 3 deadlifts (135, 135, 185)
• 5 Wall Balls

For Time (30 minute cap)

• 10 “Rope Climb” combos
  • 1 Pull up
  • 1 toes-to-bar
  • 1 air squat
• 25 Deadlifts. (185/130)
• 50 Wall Balls (20/14)
• 3 down-and-backs (half-court) farmers carry (53/35)
• 50 Wall Balls
• 25 Deadlifts
• 10 “Rope Climb Compos”
  • 1 pull-up
  • 1 toes-to-bar
  • 1 air squat

Warm-up

• 2 rds of Stretching
  • 30 second Calfs each leg
  • 1 minute of Hamstrings stretches
  • 30 Seconds Hip Flexor Stretch each side
  • 1 minute butterfly
• 1 rd of
  • 10 x Push press (45/35)
  • 1-minute light jog
• 1 rd of
  • 5 push (115/80)
  • 1 minute light jog

Every 2 minutes for 10 Rds

• Odd Rds
  • 10 Push Press (115/80)
  • Max Cal Air Runner
• Even Rds
  • C2 Bike at Recovery Pace

Warm-up

• 3 minutes of Light Rowing (50% -60% of workout pace 400 – 700 cal/hr)
• Stretching
  • Butterfly Stretch
  • 10 reps of Cat-Cow back stretch
  • 10 reps each side Bird-Dog
• 30 Seconds Hip Flexor Stretch each side
• Alt Tabata
  • Rowing
  • Sit-up

50, 40, 30, 20, 10 for time

• Sit-ups
• Rowing Calories
• 1 x Down and Back Bear Crawl between rounds.

Warm-up

• 2 rounds
  • 5-10 Trainer bar pass-throughs
  • 1 – Deep Lunge – Warrior Stretch- 30-second hold each leg
  • 5 Scapular pulls
  • 10 Air squats
  • 1 -30-second – 1 min Squat Hold
• 2 rounds
  • Empty Barbell routine
    • 5 deadlifts
    • 5 power cleans
    • 5 front squats
    • 5 push press
    • 5 squat cleans
  • 5 push-ups
  • 3 pull-ups

For Time

• at 0 min
  • 12 Squat Cleans. (95/65)
  • 50 push-ups
  • 12 Squat Cleans

• at 10 min
  • 6 Squat Cleans (135/95)
  • 25 pull-ups
  • 6 Squat Cleans

Active Recovery Day

Warm-up 10-minutes

• C2 or Assault Bike (easy pace)

3 rounds of

• 10 Air Squats
• 15 Band Pull Aparts
• 10 Bird Dogs (5 each side)
• 15 Banded Face Pulls
• 10 Glute Bridges
• 15 Sit-ups
• 10 Ring Rows

3 Round Warm-up

• 3 inchworms
• 4 burpees
• 7,5,3 snatches. (45/35, 75/55, 95/65)
• 8-10 cal row

5 x 2-minute rounds

• 10 power snatches (95/65)
• 10 lateral burpees over the bar
• Max Cal Row for the remaining time
• rest 2 minutes

3 Round Warm-up

• 10 Air Squats
• 5 inchworms
• 10 Walking Lunges
• 5 push-ups

25 min ALT EMOM

• 10 DB/KB Thrusters (pick a weight)
• 10 DB/KB Renegade Rows
• 12 DB/KB Box Step Ups
• 15 KB Swings
• Rest

Whiteboard Workout

We’ll create the workout on the whiteboard today.