Daily Workout

10 minute Warm-up

10 min EMOM

• Odd Minutes: 5 Front Squats. (95/65)
• Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

• 10 burpees
• 15 box jumps
• 20 KB Swings (35/25)

5 minute Warm-up

5 rounds

• 5 Deadlifts (increase weight each round)
• 10 Hand Release Push-ups

3 Rounds (partner)

• 10 Cleans (135/95)
• 20 Cal Row

Rest for 5 minutes. Repeat.

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 26 rounds or an average of 12 cal/machine a minute.

10 min Warm Up

18min of Olympic Lifting (clock set on 12 rounds of 1.5min)

• You pick the lift and the rep structure

For Time

• 21, 15, 9 C2 Bike
• 9, 6, 3 Heavy Med Ball over Shoulder. (150/100)

10 min Warm Up

5 Rounds for time

• 1000m C2 Bike or .7 miles on Assault Bike
• 30 Air Squats
• 20 Sit-ups
• 10 Push-ups

10 min Warm Up

20 min AMRAP

• 300m
• 5 pull-ups
• 8 KB Push Press (35s/25s)

10 min Warm Up

Back Squat

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (165/115)
• 3 x 5 (195/135)

10 Rounds For Time (25 min Cap)

• 15 cal Row
• 15 Wall Balls (20/14)

10 min Warm Up

20 Rounds For Time (60 min cap)

• 400m Run
• 20, 19, 18, …. 1 Burpees

10 min Warm Up

In teams of 2 EMOM for 500 Box step-ups

• athlete 1: Max box step-ups (20″)
• athlete 2: C2 Bike at recovery pace.

Switch every minute. 10-second transition.

Basketball

Cycling