Daily Workout

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 6 Lunges
• 3 push press each arm (warm-up weights)

5 rounds For Time

• (50/40, 40/32, 30/24, 20/16, 10/8) cal row
  • 10 Lunges (1 x 35/25lb DB or KB)
  • 10 Left-Hand Push Press
  • 10 Lunges
  • 10 Right-Hand push press

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 1-2 – Med-Ball to shoulder warm-ups

5 rds of

• 2 heavy med-ball to shoulder (150/100)
• 10 Lateral Ball Slams (30/20)
• 1 down and back KB overhead carry (35’s/25’s)

For Time (partner)

• 75 wall ball stepover/jump over (20/14)
• 50 wall ball push press
• 100 wall ball goblet squats
• 50 wall box step-ups (20″)
• 75 wall ball Squat Cleans

Switch as needed. If the ball touches the ground for anything except the stepover, both partners will receive a 5-burpee penalty.

100 Sit-ups

2 rd Warm-Up

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

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

20 Min EMOM (Partner – You go, I go)

• :20 Sec Assault Bike / C2 Bike
• 2 Med-Ball Ground-to-Overhead (100/80)
• 5 Wall Balls (20/14)

Workout provided by Coach Garvin. The original version is for an Individual with a 30/20 wall ball.

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 hang cleans (45/35)
• 5 Press

Strength

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

21, 15, 9 for Time (partner – waterfall)

• Row
• Clean and Jerk (115/80)

3 rd Warm-Up

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

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

8 – 10 Lateral Ball Slams (20/14) between warm-up sets

8-minute AMRAP

• 4 KB Snatches Left Arm (53/35)
• 4 KB Snatches Right Arm (53/35)
• 12 medicine-ball squat cleans (20/14)

Substitute a KB clean and jerk or clean and press for the snatches if needed.

Workout provided by CrossFit.com

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 24 rounds or an average of 13 cal/machine a minute.

3 rds Warm-Up

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

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

10 minute AMRAP (Partner Waterfall)

• 1 heavy-med ball down and back. (100/80)
  • 2 over-the-shoulder at each end
• 10 Wall Balls (20/14)
  

100 Sit-ups

Time permitting

2 rd Warm-Up

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

Strength

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

E3MOM for 21 minutes

• 5 cleans (increase weight each round)

27 min EMOM (13/11 cals)

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

Complete the Calorie and rest for the remainder of the minute.

100 sit-ups

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 air squats
• 5 Swings
• 5 wall balls
• 5 push-ups

For Time (partner)

Buy In: 50 Snatch (75/55)

• 50 cal – Air Runner
  • 20 Wall Balls (20/14)
  • 20 KB Swings (53/35)
  • 20 Push-ups
• 50 Cal – Assault Bike
  • 30 Wall Balls
  • 30 KB Swings
  • 30 Push-ups
• 50 Cal – Ski-Erg
  • 40 Wall Balls
  • 40 KB Swings
  • 40 Push-ups
• 50 Cal – Rower
  • 50 Wall Balls
  • 50 KB Swings
  • 50 Push-ups

Cash Out: 50 Snatches (75/55)

Split reps evenly.

Workout stolen from the SNL group.