Daily Workout

5 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 5, 5, 5, 3 (45/35, 45/35, 95/65, 135/95)

20 min AMRAP

• 1 lap around the Gym
• 10 Box Step-ups
• 2 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 4 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 6 Back Squats (135/95)
• etc, etc, etc

inspired by CrossFit’s Linchpin

Cycling

3 rd Warm-Up

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

4-rds of 3:00min work : 90-seconds rest

• 12 dumbbell floor press (50s/35s)
• 9 dumbbell squats
• 6 dumbbell clean and jerks
• Max Cal Row for the remaining time

inspired by CrossFit’s WOD

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5, 5, 5, 3 clean warm-up (45/35, 95/65, 135/95)

20 min AMRAP

• 2 power cleans (135/95)
• 3 Box step-overs
• 4 back dips

3 rd Warm-Up

• 1 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 press
• 2 dips

For Time

• 1 round
  • 30 push jerks (95/65)
  • 15 Ring Dips
  • 600m Row
• 2 rounds
  • 20 push jerks
  • 10 ring dips
  • 400m Row
• 3 rounds
  • 10 push jerks
  • 5 dips
  • 200m Row

9/11 Patriot Day as a group or in teams

• 2996 meter row
• 343 calory Assault Bike
• between every exchange 9 box step ups and 11 shoulder-to-overhead

We will pick how to partition the work.

Rest Day

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Back Squats(45/35)
  • 10 Box Dips
• 5 Back Squats (45/35)
  • 10 Box Dips
• 5 Back Squats (95/ 65)
  • 10 Box Dips
• 3 Back Squats (135 / 95)
  • 10 Box Dips
• 2 Back Squats (185 / 125)
• 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

• 200m Row
• 10 hand-release push-ups

Chipper for Time (45 min cap)

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

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

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 x Press warm-up. (2 x 45/35, 1 x 75/55)

Strengths

• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
• 5 Deadlift (225/ 155)
  • 5 Dips or hand-release shoulder-tap push-ups
• 3 Deadlift (315 / 215)
  • 5 Dips or hand-release shoulder-tap push-ups
• 2 Deadlift (365 / 240)
• 2 Deadlift (extra warm-up) or 1 x 5 work set

21, 15, 9 for Time (Partner- Waterfall)

• Deadlifts (225/155)
• Z-Press (95/65)