Daily Workout

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.

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