Daily Workout

3 rd Warm-Up

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

35 min EMOM (10/8 cal)

• Row
• Ski
• C2 Bike
• Air Runner
• Rest

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 30-second Dead Hang

10 minutes AMRAP

• 1 shuttle run
• 1 pull-up
• 2 shuttle runs
• 2 pull-ups
• 3 shuttle runs
• 3 pull-ups
• ….

5 rounds partner

• 20 Sit-ups
• 1 med-ball bearhug hold (80/50)

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Empty
• 30-second Dead Hang

Strength – Strict Press

• 2 x 5 (45/35)
• 1 x 5 (75/ 55)
• 1 x 3 (95 / 65)
• 1 x 2 (115/ 80)
• 3 x 5 ( work set)

7 min Clean and Front Squat Warm-up

1 RD for Time

• 25 Hang Power Cleans (115/80)
• 50 Front Squats
• 25 Hang Power Cleans

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Push-ups
• 5,5,3 Hang Cleans -> 45/35, 95/65, 135/95

Strength – Deadlifts

• 2 x 5 (135/95)
  • 5 Dips after each set
• 1 x 5 (225/ 155)
  • 5 Dips
• 1 x 3 (275 / 195)
  • 5 Dips
• 1 x 2 (315 / 220)
• 1 x 5 ( work set)

3rds for Time (18 min cap)

• 500m Row
• 20 Clean and Jerks. (135/95)
• 500m Row
• 10 Cleans and Jerk (165/ 115)
• 500m Row
• 5 Clean and Jerks (185/130)

3 rd Warm-Up

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

35 min EMOM (9/7 cal)

• Row
• Ski
• C2 Bike
• Air Runner
• Rest

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Pull-up warm-up (dead hang->scap pulls ->pull-up)
• Med-Ball Lift

Strength – 5 rds

• 5 strictish pull-ups
• 20 butterfly sit-ups

5 rds for Time (partner)

• 250m Row & A Down and Back Farmers Carry (70s/53s)
  • Each partner rows and carries in the round, then combined complete
• 10, 8, 6, 4, 2 Heavy Med-Ball Over Shoulder (150 / 100)

3 rd Warm-Up

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

Strength – Back Squats

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (185/125)
• 6 x 3 (work sets)

21 ,15, 9, 9, 15, 21 For Time

• Cal Ski Erg
• Hand Release Push-ups

4 rd Warm-Up

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

Strength

• 10 Turkish Get Ups
• 20 KB Pull Through – Push-ups

10 to 1 with a Kettlebell

• Goblet Squat
• 1 arm Swing (Left then Right)
• Right then Left
  • Hang Clean and Jerk
  • 1 arm Thrusters

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups + 1 jump
• 50m Jog
• 5 KB Swings Warm-up (Half Russians -> Russians -> Americans)

28 minute AMRAP

• 200m Run
• 15 butterfly sit-ups. (Reach to the toes)
• 200m Run
• 12 KB American Swings (63lb / 40lb)
• 200m Run
• 9 Burpees
• 2 Minute Rest

5 rd Warm-Up

• 2 inchworms
• 10 Air Squats
• 10 Shoulder Tap Push-ups (alternate shoulders each rep)
• 1 Med ball lift to shoulder (increase weight each round – up to 150/100)

Strength – Back Squat

• 2 x 5 45/35
• 1 x 5 95/65
• 1 x 3 135/95
• 1 x 2 185/130
• 3 x 5 225/160 (adjust as needed)

6 Rounds

• 18 cal Row
• 40 Foot Med-Ball Carry (150/100)