Daily Workout

30 min EMOM (11/9 cals)

• Ski Erg
• Assault Bike
• Rest
• Rower
• C2 Bike

Complete the Calorie and rest for the remainder of the minute.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 x air squats
• 2 x 1 left + 1 Right 1 arm Kettlebell Swings

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time (30-20-10)

• Right Arm 1-Arm Kettlebell Swings. (53/35)
• Left Arm 1-Arm Kettlebell Swings
• Goblets Squats

Provided by CrossFit.com

2 rd Warm-Up

• 2 x 1 inch worm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

10 rds (recovery paces)

• 250m Row (around 2:05 – 2:20/500m pace)
• 10 down 1. (with med-ball 80/50)
  • DL
  • Floor Press
  • Sit-up

2rds for Time (45 min cap)

• 50 cal c2 Bike
• 3 pull-ups
• 45 Step-ups (20″ Box)
• 3 pulls-up
• 40 Wall Balls (20/14)
• 3 pull-ups
• 35 cal Row
• 3 pull-ups
• 30 Lunges
• 3 pull-ups
• 25 Push-ups
• 3 pull-ups
• 20 cal Assault Bike
• 3 pull-ups
• 15 cleans (135/95)
• 3 pull-ups
• 10 Ski Erg
• 3 pull-ups
• 5 Heavy Med Ball to Shoulder (100/80)
• 3 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

4 rd Warm-Up

• 1 x 1 inch worm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 Wall Balls
• 2 x 5 Hang cleans (45/35), 5 cleans (95/65), 3 cleans (115/85)

15 min EMOM

• Minute 1: 20 Wall Balls (20/14)
• Minute 2: 10 Cleans (115/ 85)
• Minute 3: 15/12 cal C2 Bike
• Minute 4: 5 med-ball over the Shoulder (100/80)
• Minute 5 rest

20 Rds of Work 1:20 minutes :40 Second Transition

• C2 Bike
• Ski Erg
• Assault Bike
• Box Step-ups (20″)
• Rower

3 – 5 pulls during tansition

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

12 Min AMRAP (Partner)

• 1 Cal Row
• 1 Power Clean (135/95)
• 2 Lunges

Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 air squats

Strength

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 155 / 115
• 3 x 5 or 5 x 3 (work set)

20 Min AMRAP (Partner – waterfall)

Team of 2

• 500m C2 Bike
• 2 x Med-Ball Over Shoulder (100/80)
• 10 Push-ups

Team of 3 (switch station when bike is complete)

• 500m C2 Bike
• 3 x Med-Ball Over Shoulder
• 15 Push-Ups

4 rd Warm-Up

• 1 x 1 inchworm + 2 shoulder tap push-ups
• 5 air squats
• Bar Bell Warm-up (45/35, 45/35, 95/65, 115/80)
  • 5 deadlifts
  • 3 hang cleans
  • 2 push press
• 5 cal Assault Bike

5 rounds – Every 2 minutes, complete

• 12 – deadlifts. (115/80)
• 9 – hang power cleans
• 6 – Push Press
• Max Cals on Assault Bike

Partner — One partner works while one rests

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 8 cal row
• 3 wall ball shots (20/14

6 Rounds for Time (Partner)

• 15 Wall Ball Shots
• 25/20 Cal Row

Each partner has to complete both movements before a round is complete.