Daily Workout

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

5-Minute Warm-Up

3 Rounds ( 5-min AMRAP – 1 Minute Rest)

• 3 Pull-ups
• 5 KB/DB Squat (35s/25s)
• 8 KB/DB Push Presses
• 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

• 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
• 10-second transition
• 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
• 30-second Full Recover
• 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

• 30 seconds of Walls Balls (20/14)
• 8 second transition
• 30 seconds of bicycle crunches
• 8 second transition

Cycling

10-minute Warm-up

4 Rounds (3-minute AMRAP: 1-minute Rest)

• 200m Run
• 15 jump ropes, plates jumps, or jumping jacks
• 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

• 10 push-ups
• 15 Sit-ups
• 20 lunges (10 each leg)
• 25 Air Squats

Core Alt Tabata

• Russian Twists
• Leg Raises

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)