Daily Workouts

Tue, 08/16/22
Workout of the day

"Up and Over"

3 rounds for time:

12 Muscle-ups*

25 Jump-overs**

30 Med Ball Sit-ups

Then,

100 ft. DB Front Rack Lunge

*Muscle-ups can be done on high rings, low rings, or bar

**Round 1: High box with hands assisting to get over

**Round 2: High box without hands

** Round 3: Jump all the way over low box, bench or mat

Mon, 08/15/22
Workout of the day

"The Capitol"

For Time:

20 D-ball Clean & Throw (150/100)

3 Mile Run

200m Farmer's Carry (70/53)

200m D-ball Bearhug Carry (150/100)

Sat, 08/13/22
Workout of the day

1. Bench Press 8 x 8 @ 70% 1RM

-Complete on a 2:15 timer

2. 12:00 AMRAP

20 Calorie Row

20 Step-ups

Fri, 08/12/22
Workout of the day

Partner Workout

30:00 AMRAP

:30 Burpees to 6" Target

:30 Wall Balls

:30 Echo Bike

-Alternate each :30 work interval with your partner.

-Score is total reps completed in 30 minutes.

Thu, 08/11/22
Workout of the day

6 Rounds for time:

12 Toes to bar

10 DB Front Rack Lunges (50/35)

8 DB Deadlifts

6 DB Hang Power Cleans

4 DB Push Press

1:00 Plank

Wed, 08/10/22
Workout of the day

Snatch Primer x 3 Sets:

2 Snatch Lift-off (to bottom of knee)

2 Snatch Deadlift

2 Snatch Pull

2 Muscle Snatch

1 3-Position Snatch

5 Sets (build):

1 Hang Snatch +

1 Overhead Squat

5 Sets (build):

1 Pause Front Squat +

1 Front Squat

Tue, 08/09/22
Workout of the day

5 Sets on a 4:00 Timer:

400m Run

Max Calorie Row in remaining time

Mon, 08/08/22
Workout of the day

3 Rounds for time:

30 DB Snatches (50/35)

30 Pull-ups

30/25 Calorie Echo Bike

Sat, 08/06/22
Workout of the day

"31 Heroes"

AMRAP (with a Partner) in 31 minutes

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

Partners alternate 400m sandbag run (45/25 lb)

Fri, 08/05/22
Workout of the day

10 Rounds on a :90 Timer:

5 D-ball Cleans (100/70)

10 Walking Lunges

Max Calorie Row in remaining time

Thu, 08/04/22
Workout of the day

7 Rounds for time:

15 Push-ups

100 ft. Farmer's Carry

15/12 Calorie Echo Bike

Wed, 08/03/22
Workout of the day

15:00 AMRAP

3 Power Snatches (115/75)

4 Overhead Squats

5 Strict Pull-ups

30 Double-unders

:30 Rest

Tue, 08/02/22
Workout of the day

5 Rounds for time:

400m Run

15 Burpees to 6" touch

12 Toes to bar

Mon, 08/01/22
Workout of the day

10 Sets:

In 1:00, complete:

3 Deadlifts

4 Strict HSPU

Max DB Step-ups in remaining time

Rest 1:00 between sets

Sat, 07/30/22
Workout of the day

5 Rounds for reps:

1:00 Toes to Bar

1:00 Burpees

1:00 Row for Calories

1:00 Rest

Fri, 07/29/22
Workout of the day

Partner Workout:

20:00 AMRAP:

10 DB Thrusters

200m Run

-Alternate complete rounds with your partner

-Complete 2 rope climbs while your partner performs their round of the couplet

Thu, 07/28/22
Workout of the day

5 Sets:

5 Deadlifts (build)

10 Ring Push-ups

5 Rounds for time:

15 Box Jumps

20 Sit-ups

100 ft. D-ball Bearhug Carry

Wed, 07/27/22
Workout of the day

3 Sets:

3-Position Clean

(high hang, hang, floor)

2 Sets:

2-Position Clean

(hang, floor)

5 Sets:

3 Split Jerks

Tue, 07/26/22
Workout of the day

15:00 AMRAP

12 Pull-ups (C2B)

16 DB Snatches (50/35)

20/16 Calorie Echo Bike

50 Double-unders

Mon, 07/25/22
Workout of the day

4 Rounds for time:

100m Lunge

400m Run

Sat, 07/23/22
Workout of the day

12:00 AMRAP

3-6-9-12...

Pull-ups

Sit-ups

Front Squats (95/65)

Fri, 07/22/22
Workout of the day

Partner Workout:

20:00 AMRAP

20 Bench Press (135/95)

20 Power Cleans (135/95)

40/32 Calorie Row

-One works, one rests.

-Bench press and power cleans should be ~60% 1RM

Thu, 07/21/22
Workout of the day

15:00 AMRAP

10 Toes to Bar

100 ft. Farmer's Carry

15/12 Calorie Echo Bike

Wed, 07/20/22
Workout of the day

3 Sets:

3 Position Snatch

(high hang, hang, floor)

3 Sets:

2 Position Snatch

(hang, floor)

3 Sets:

5 Back Squats @ 70-80% 1RM

Your first session is free. Let's do this.