Daily Workout

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

Cycling

2 rounds for time

• 800m Run
• 5 rounds of Cindy
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

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.

3 round Warm-up

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Light/Half Incredible Hulk (10-minute AMRAP)

• 5 Deadlifts (95/65)
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press
• 5 Back Squats

2-minute Rest

10-minute Zone 2 Row

• Row at a very comfortable Pace

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

• bicycle crunches
• Plank

3 round Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Sit-Ups

3 Round of Strength

• 15 Kettlebell Swings. (Pick your weight)
• 12 Deadlifts
• 9 Goblet Squats

3 Rounds Cardio Intervals

• 3 minutes on Assault Bike (36/30 cal goal)
• 1 Minute rest between

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

• sit-ups
• leg raises

5-Minute Warm-Up

30-minute AMRAP

• 800m Runs at a comfortable pace
• 1500m C2 Bike (2:00 – 2:15 recovery pace) or walk a 200m