Daily Workout

3 round Warm-up

• 10 Air Squats
• 5 deadlifts (135/85)
• 100m jog
• 5 wall balls

20-minute AMRAP

• 400 minute Run
• 10 deadlifts (185/130)
• 10 Wall balls (20/14)
• 10 Tire Step-ups

2 round Warm-up

• 10 Air Squats
• 5 push-ups
• 5 Barbell Thrusters

For Time (10 min cap)

• 40 Wall Balls (20/14)
• 40 Air Squats
• 40 Push-ups
• 40 Wall Balls (20/14)

5 minute Rest

3 Rounds

• 12 Goblet Squats (35/35)
• 1 minute of Rest

Core Tabata

• 2 x Plank hold
• 2 x Russian Twist
• 2 x Superman Holds
• 2 x Sit-ups

3 round Warm-up

• 5 inch warms
• 10 Air Squats
• 20 Jumping Jacks

5 rounds of

• 20 cal Assault Bike
• 10 Ring Rows
• 20 Box Step-ups
• 10 Seated KB/DB Shoulder Presses (35/25)
• 20 Cal Ski Erg
• 10 Wall Balls (20/14)

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups

3 round Warm-up

• 5-inch warms
• 10 air squats
• 5 deadlifts (135/95)
• 3 Box jumps

15-minute AMRAP

• 5 deadlifts (225/155)
• 8 box jumps (24″)
• 13 cal row

5 min Transition

10 min ALT EMOM

• 7 Hang Power Cleans (95/65)
• 7 Front Squats

2 round Warm-up

• 1 minute Assault Bike (light to medium pace 45 – 60rpm)
• 30 Jump Ropes
• 2 rounds of
  • 10 Sit-ups
  • 5 Empty Bar Pulls Ups

15-minute AMRAP (provided by Linchpin)

• 600m or .4 mile (Assault Bike)
• 60 Jump Ropes
• 30 Sit-ups
• 20 Push Press (75/55)

AB Tabata

• Plank
• Bicycle Crunches
• Russian Twists
• Leg Raises

Perform each exercise for 2 rounds before moving to the next.

10-minute Warm-up

• 3 Rounds
  • 5 toe touch to overhead stretches
  • 5 Burpees
  • 10 cal row
  • 5 DB Snatch Each Arm (25/15)

42 – 30 – 18 For Time

• Cal Row
• 1 arm Alternating Dumbbell Snatch (50/35)

10-minute Warm-up

• 3 Rounds
  • 10 Air squats
  • 10 Push-Ups
  • 10 Sit-ups
  • 10 Jumping Jacks

5 rounds of (15 minutes)

• 5 Deadlifts (increase weight each round)

20 Min AMRAP

• 15 KB Swings (53lb/35lb)
• 20 Wall Balls (20lb/14lb)
• 25 Sit-ups
• 30 Single Unders Jump Rope

Murph

10-minute Warm-up

20-minute AMRAP

• 30 knees-to-waist
• 800/1000m Row