Daily Workout

Outside 4 rounds (35 min cap)

• 800m Run
• 1000m Recovery C2 Bike (at about 2:20 – 2:30 pace)

Riding slower will be challenging — force yourself to do it.

If it is raining, we will adjust for an indoor workout.

10 min Warm-Up

Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

• 2 Back Squats (115/80)
• 1 Back Rack Thruster

20 1/2 Court Down and Backs

• KB/DB Farmers Carry Down (53s/35s)
• KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

• 50 reps of KB/DB lunges (53/35)
• 50 KB/DB Sumo Deadlift High pulls (53/35)

1000 AB Cals For Time Alt EMOM (team of 4)

• minute 1: Max cal Assault Bike
• minute 2: 15 Sit-ups
• minute 3: 15 Push-ups
• minute 4: Rest

Repeat until 1000 cals are reached.

An athlete starts at each station.

Back Day

Group 1 – 5 Rounds

• 10 GHD Back Extensions (30lbs)
• 1 min recovery Assault Bike

Group 2 – 5 Rounds

• 12 x Reverse Hyper (50% 1 rep max back squat)
• 12 x Seated Cable Rows (load it up, but complete 12 reps

Groups 3 – 5 Rounds

• 10 Overhead Cable Lat Pulls Downs (40lbs)
• 10 Good Mornings (45/35)

10 min AMRAP

• Burpees

10min Recovery/Warm-up

15 minutes AMRAP

• 3 Wall Walks
• 8 Cleans (115/80)
• 12 Box Jump Overs (20″ box)

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

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

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)

10 min warm-up

3 Rounds for Time

• Run 400m
• 21 Kettlebell Swings (53/35)
• 6 KB Shoulder-to-overhead Left Arm
• 6 KB Shoulder-to-overhead Right Arm

5 min warm-up

Cindy – 20 min AMRAP

• 5 pull-ups or bent-over barbell rows
• 10 push-ups
• 15 Air Squats

5 min Rest

Deadlift Session

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 Workset

10 min Alt EMOM

• 10 Burpees
• 7 Burpees

5 minute Transition

4 Rounds

• 400m Run ( On Air Runner or 5 laps around Basketball Court)
• 40 Wall Balls (20/14)