Daily Workout

3 rds Warm-Up

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

3 rds for Time

• 21 – Front Squats (75/55)
• 15 – Box Step-ups
• 9. – Push-ups

TBD – Whiteboard workout

39 minute EMOM (:50 work :10 Transition)

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

Work at your own pace – No calorie goals today

3 rds Warm-Up

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

Death By Rower (EMOM)

• 1 cal
• 2 cal
• 3 cal
• …. until you cannot make it

TBD – Whiteboard workout

Five rds Warm-Up

• 1 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5,5,4,3,2 Snatch Warm-up (2 x 45/35, 95/65, 115/85, 135/95)

5 Rounds For Time

• 10, 8, 6, 4, 2 Snatches. (135/95)
• 40 Air Squats

(TBD) AMRAP as a group

• Sled Push Relay (185)
• 20 Hand Release Push-ups

2 rds Warm-Up

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

5 Rounds Partner (I go, you go)

• 5 Bulgarian Split Squats Left Leg. (35/25 kb)
• 5 Bulgarian Split Squats Right leg
• 5 Front Rack Squats
• 5 Push Press
  
  Ride C2/AB Bike While Partner is working.

(Time TBD) AMRAP Partner

Partner 1

• 5 KB hang Cleans (35/25)
• 25m Framers Carry Down
• 25m Dribble Basketball back and make a lay-up

Partner 2

• Max Cal Bike (c2 is a .75 discount)

Switch After Partner 1 completes the work. Partner 2 will run down to the kettlebells.

3 rds Warm-Up

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

10 Rounds

• 250m Rowing
• 12 Ring Rows
• 12-meter Trap Bar Farmers Carry

100 Sit-ups

3 rds Warm-Up

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

2 Rounds

• 500m Row
• 50m Walking Lunges
• 1000m C2 Bike
• 50 Wall Balls

100 Sit-ups

2 rds Warm-Up

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

Strength: Bench Press (In Fitness Center-hopefully)

• 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) or 3 x 5

3 Rounds (You go, you go, you go….I go)

• 2 x 12m Big Rope Sled Pulls (185lb)
• 25m Burpee broad jumps
• 30 – 20 – 10 Hand Release Push-ups
• Light Jog until it is your turn

30 – 20 – 10 (Partner)

• Rower
• Hand Release Push-ups

2 rd Warm-Up

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

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 – Lateral Ball Slams after the first four warm-up sets

3rd for Time (partner/team waterfall)

• 250m Ski Erg
• 5 devil presses (35s/25s)
• 250 Row

100 Sit-ups (time permitting)

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 30 second hold

3 – 8 min AMRAPs with 2 minutes of rest between

Workout 1

• Running
• Ski-Erg (30 Cal)

Workout 2

• Running
• 25-meter Sled Push (185lb)

Workout 3

• Running
• 30 Wall Balls (20lb)

1 partner runs while the other works. Switch after the work is completed.