Daily Workout

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 6 lunges
• 2 toes-to-bar
• 100m jog

3 Rounds for Time

• 800m Run
• 8 toes-to-bar
• 30 lunges

100 Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats, 5 right-leg and 5 left-leg kick-stand squats
• Strict Press Warm-up (2 rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as an E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

For Time (partners)

• 20 cal row
  • 30 clean (135/95)
• 20 cal
  • 20 cleans
• 20 cal
  • 10 cleans
• 20 cal

The first partner does all 20 cal, and the other does the next 20 cal

Split the clean reps equally

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 x air squats
• 5 kb swings

Squats (Front or Back – your choice)

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

10 (5 each side) lateral med-ball slams between warm-up rounds

10 – 1 for time

• Goblet Squat
• Kettlebell Russian Swings

1-down and back 1-arm farmer carry between each round. Switch arms at the halfway point.

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

For Time (partner – split repeats equally)

• 36, 28, 20
• Assault Bike Cals
• 18, 14, 10
• Heavy Med-Ball to Shoulder (100/80)

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

4 rds for Time

• 200m Run / 500m C2 Bike
• 40 Tire – Step-Ups
• 8 Tire-Flips

100 Sit-ups

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

21, 18, 15, 12, 9, 6, 3 – Partnered (Waterfall)

• Wall Ball (20/14)
• Push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

7rds For Time – Partner

• 1 Wall Walk
• 1 Med-Ball Bear Hug Carry (100/80)
• 20 Synco-Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Strict Press Warm-up (2rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as a E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

E3MOM for 21 Minutes

• 5 Power Cleans

Circle of Power – 4 rounds

• 200m Run
• 20 Push-ups
• 200m Run
• 20 Air Squats
• 200m Run
• 20 Sit-ups
• 200m Run
• 20 Lunges

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Snatch Warm-ups

Strengths

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

15, 9, 3, 9 ,15 for Time

• Wall Ball (20/14)
• Snatches (95/65)