Daily Workout

10 min Set-up/warm-up

10 Rounds of E1.5MOM

• 1 x Snatch (140/95)
• 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

• 1 x 25m Med-Ball Bear Hug Carries (80/50)
• 8 x Med-Ball Shoulder-to-Overhead
• 20 x Single Unders Jump Rope or Plate Jumps

8 min AMRAP Warm-up

• 5 Pull-ups
• 7 Push-ups
• 10 Lunges

5 min Transition

30-20-10 For Time

• Rowing Cals
• Box Step-ups (20″)
• Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)

Cycling

• 30min Spin Class

5 min Set-up/warm-up

30 min – E3MOM

• 1 x Clean and Jerk (start at 95/65 lb and add 10/5 lb per round)
• C2 Bike – Zone 2

Back Strength Bonus

5 Rounds

• 12 x Seated Rows (170/120 lb-> scales as needed)
• 12 x Reverse Hyper (50% of max back squat)

10 min Set-up

15 min E1.5MOM – Olympic lifting Practice

• Cleans
• Snatch
• Clean and Jerk

For Time (20 min Cap)

• 50/40 Cal Assault Bike or 800m run
• 20 Squat Cleans (95/65)
• 40 KB Swings (53/35)
• 25/20 Cal Assault Bike or 400m run
• 20 Squat Cleans
• 40 KB Swings
• 50/20 Cal Assault Bike or 800m Run

15 min Warm-up/Set-up

30 Min AMRAP (Teams of 3)

• Ski Erg
• 5 burpee pull-ups
• 7 clean and jerks (115/80)
• 9 Wall Balls (20/14)
• 1 25m Overhead Med-Ball Carry (80/50)

Rules

1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
4. A teammate cannot be passed.
5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

• 2 x 5 @ 135/95
• 1 x 5 @ 225/155
• 1 x 3 @ 275/190
• 1 x 3 @ 305/215
• 1 x 2 @ 335/235
• 1 x 5 @ 365/255

Scale weights accordingly

15 min Warm-up/Set-up

4 rounds for Time (25min cap) – Partner Waterfall

• 16 Thrusters (95lb/65lb)
• 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
• 4 – Faux Rope Climb Complex
  • 1- Air Squat
  • 1 – Pull-up
  • 1 – Toes-to-bar

10 min Warm-up/Set-up

25 – 20 – 15 – 10 – 5

• Cal Assault Bike
• Kettlebell Swings (53/35)
• 1 min rest between rounds

10 min Warm-up/Set-up

5 Rounds (u go I go)

• 1 Snatch (135/95)
• 300m Run or 750m C2 bike
• 5 Squat Cleans (135/95)

5 min Warm-up/Set-up

4 rounds – Every 7:00 minutes

• 500m Row
• 50 Cal Assault Bike

Minimum of 1 minute of rest. Reduce meters or cals if needed.