Daily Workout

10 min Alt EMOM

• 10 Burpees
• 7 Burpees

5 minute Transition

4 Rounds

• 400m Run ( On Air Runner or 5 laps around Basketball Court)
• 40 Wall Balls (20/14)

Cycling

5-min Set-up / Stretch

3 rounds for time

• 250m Row
• 15 box Step-ups (left leg)
• 250m Row
• 15 box Step-ups (right leg)

cash out: 2000m Row

5-min Set-up / Stretch

10 min AMRAP Warm-up

• 100m Run
• 5 burpees
• 1 Wall Walk
• 5 push-ups

5 min recovery

Partner – U Go I Go

• 21 Clusters (95/65)
• 21 Pull-Ups
• 15 Cluster (115/80)
• 15 Pull-Ups
• 9 Clusters (135/95)

Both partners have to complete the reps
Max reps/set 3. — Focus on Form and Control

10-min Warm-Up

6 Rounds

• 400m Run
• 50 Air Squats

Cardio Chipper

• 100 Cal C2 bike
• 90 Box Step-ups
• 70 Cal Row

10-min Warm-Up

For Time (20 min cap) – CrossFit.Com Workout

• 1 min L Sit (accumulated time)
• 30 Shoulder-to-overhead (135/95)
• 1 min Hang (from pull-up bar)
• 20 Shoulder-to-overhead
• 1 min Hang
• 10 Shoulder-to-overhead
• 1 min L Sit

Basketball

10-min Warm-Up

• Run

You pick the pace or intervals.
If you do intervals, stay in motion by jogging or walking during the recovery periods.

Squat

Thoracic Development (Overhead Position)

• 5 x 5 Bottom Up Overhead Squats (Pick a weight that is easy to control)

Front Squat

• 2 x 5 Bar Only
• 1 x 5
• 1 x 3
• 1 x 2
• 5 x 3 Workset

5 Rds Back Strengthing

• 12 x Reverse Hyper (50% of Max Back Squat)
• 12 x Seated Cable Row (As heavy as you can go and complete the set)

10-min ALT EMOM

• Odd MInute: 10 burpees
• Even Minutes: 6 burpees

10-min Set-up/Warm-up

20 min I go U go

• 10 cal ski Erg or Rower
• 8 deadlifts 185/115
• 2 wall walks

15-min Warm-up

3 Rounds (not for time)

• 4:00 min Run or C2 Bike
• 50 Sit-ups
• 50 Back Extensions

Training Pace

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.