Daily Workout

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 30 second hold

3 – 8 min AMRAPs with 2 minutes of rest between

Workout 1

• Running
• Ski-Erg (30 Cal)

Workout 2

• Running
• 25-meter Sled Push (185lb)

Workout 3

• Running
• 30 Wall Balls (20lb)

1 partner runs while the other works. Switch after the work is completed.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 30 second hold
• 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

8 minutes (partners – you go, I go)

• Double Waiter Carry Down (35s/25s) DBs or KBs
• Walking Lunges Back

100 Sit-ups

2 rd Warm-Up

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

8 rounds for Time (Partner)

• 1000m Row
• 2 Down and Back Farmers Carries (35kbs)
• Recover C2/Assault Bike Ride

1 – partner Rows while the other Carry / Rides

100 Sit-ups

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 hang cleans (45/35)

Strength

• 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)

• 150 Wall Balls (20/14)
• 150 Cleans (95/65)

1 partner working at a time

3 rds Warm-Up

• 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)

10 Rounds – Partner (I Go, You Go)

• 1 Med-Ball Carry – D/B. (50/30)
• 3 med-ball ground to overhead
• 5 Hand – Release Push-ups

Both partners go to complete a round.

100 Sit-ups

Time permitting

3 rd Warm-Up

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

Mini Hyrox

• 250m Ski Erg
• 13m sled push (1 length) (4 x 45lb / 3 x 45 plates)
• 13m sled pull (1 length) ( 3 x 45lb / 2 x 45 plats).
• Burpee Board Jumps (1 down and back)
• 250m Row
• 50m Farmers Carry (2 down and backs 1/2 court) (53s/35s kb)
• 25m SandBag Lunges (80/40) (1 down and back) or 30 reverse lunges
• 25 walls balls

200m Run before each

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 6 Lunges
• 3 push press each arm (warm-up weights)

5 rounds For Time

• (50/40, 40/32, 30/24, 20/16, 10/8) cal row
  • 10 Lunges (1 x 35/25lb DB or KB)
  • 10 Left-Hand Push Press
  • 10 Lunges
  • 10 Right-Hand push press

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 1-2 – Med-Ball to shoulder warm-ups

5 rds of

• 2 heavy med-ball to shoulder (150/100)
• 10 Lateral Ball Slams (30/20)
• 1 down and back KB overhead carry (35’s/25’s)

For Time (partner)

• 75 wall ball stepover/jump over (20/14)
• 50 wall ball push press
• 100 wall ball goblet squats
• 50 wall box step-ups (20″)
• 75 wall ball Squat Cleans

Switch as needed. If the ball touches the ground for anything except the stepover, both partners will receive a 5-burpee penalty.

100 Sit-ups

2 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)

20 Min EMOM (Partner – You go, I go)

• :20 Sec Assault Bike / C2 Bike
• 2 Med-Ball Ground-to-Overhead (100/80)
• 5 Wall Balls (20/14)

Workout provided by Coach Garvin. The original version is for an Individual with a 30/20 wall ball.

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 hang cleans (45/35)
• 5 Press

Strength

• 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

21, 15, 9 for Time (partner – waterfall)

• Row
• Clean and Jerk (115/80)