Daily Workout

10-minute warm-up set-up

For Time

• 60 Cal Row
• 5 rounds
  • 20 Wall Balls (20/14)
  • 1 x 25m KB- Farmers Carry (53s/35s)
• 60 Cal Row

40 minutes

• C2 or Assault Bike – Zone 2 (60% – 70% of Max Heart Rate (220 – age))
• Every 4th minute
  • 1 Heavy Med-Ball Over the Shoulder (150/100)

10-minute Warm-up

10-minute AMRAP

• 5 Hang Snatches (115/75)
• 10 Deadlifts
• 15 Box Jumps/Step-Ups

5 min Set-up/warm-up

15 minute Strength

• Establish a heavy Clean and Jerk

5-minute change over

Every 2 minutes for 20 minutes

• 50m Run
• 2 Hang Power Cleans (115/80)
• 3 Push Jerks
• 4 Toes-to-Bar
• 5 Push-ups

10 min Set-up/warm-up

Relay For Time (2 teams – evenly split)

• 5000m Row (250m/ individual)
• After your turn, must complete 1 x 25 meter slid push (250/175) before returning to the rower
• Every 4th minute, the whole team
  • 5 Burpees (everyone must have burpees done before returning to rower)

10 min Set-up/warm-up

Deadlift

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 3
• 1 x 2
• 1 x 3

5 x 12

• Seated Rows
• Reverse Hypers

5 x 12

• Lat Pull Downs

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)