Daily Workout

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

15-minute Warm-Up

For Time

• 500m Row
• 30 Shoulder-to-Overhead (115/80)
• 500m Row
• 20 Shoulder-to-Overhead (135/95)
• 500m Row
• 10 Shoulder-to-Overhead (165/115)

10-minute Warm-Up

10 Round For Time

• 200m Run
• 20 Hand Release Push-ups
• 10,9,8…1 Back squats at 50% 1 Rep Max

Sport

A game that must not be named

and complete at some point. Break up as desired.

• 50 pull-up
• 100 push-ups
• 150 Air Squats

10-minute Warm-up/Set-up

For Time

• 5 Rounds
  • 30 Wall Balls
  • 1 min of rest after each round
• 2000m Row

1 minute of rest is required after the 5th round of wall balls and before rowing

Maximize the first set of wall balls in each round to build wall ball capacity.

Strength Day

5 rounds

• 12 x Seated Rows
• 12 x Reverse Hyper

5 rounds

• 10 x Lat Pull Downs
• 10 x Seated Good Mornings

Dave’s Arm Pump

10-minute Warm-up/Set-up

15 min Clean and Jerk

• 5 x 45
• 5 x 95
• 3 x 135
• 2 x 165
• 5 x 3 x 185 (or until time runs out)

3 rounds for time

• 500m Row
• 12 Body Weight Deadlifts
• 21 Box Jumps / Box step-ups. (20″ box)

10-minute Warm-up/Set-up

3 Rounds for Time

• 21 Alt 1 arm Hang Snatches. (53, 35 KB)
• 15 Goblet Squats
• 9 Box Overs

3, 2, 1 Wall Walks Between Rounds

10-minute Warm-up/Set-up

E5MOM for 25 minutes

• 15 cal Assault Bike or 200m Run
• 1 Round of DT with 80lb Sandbag
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Presses
• 1 Round of Cindy
  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats

5-minute Warm-up/Set-up

9 Rounds C2 Rower EMOM

• 1:40 on
• :20 Rest
• Take Round 6 off.

This is a C2 Rower Preset Workout.

Set an aggressive goal pace and attempt to hold it for each round.

The pace you hold for a 2000m row is a good starting point.

Buttery Bro’s Feature of the Workout.