Daily Workout

8 Minute Warm-up

It’s Not Always a Race- Not for Time

• Buy In: 30/24 cal Assault (slow-moderate max pace 60rpms)
• 3 Rounds
  • 4 Bent Over Barbell Rows (165/115)
  • 8 Toes-to-Bar
  • 12 Barbell Good Mornings (45/35)
  • 16 Weighted Sit-ups (15/10)
  • 20 Weighted 20″ Box Step-ups (30lb/20lb)
• Cash Out: 30/24 cal Assault Bike (slow-moderate max pace 60rpms)

The focus for today is form while attempting to maintain a zone 2 or below heart rate.

For simplicity:

Zone 2 is 60 to 70% of max heart rate, and max heart rate is calculated by subtracting your age from 220.

8 Minute Warm-up

15 min AMRAP (19.1 open workout)

• 19 wall ball shots (20/14)
• 19 cal row

5 Min Rest

Group U Go, I Go Heavy Ball Over Shoulder

• 15 rounds per Athlete. (100/80)

8 Minute Warm-up

7 Rounds (U go, I go) – (12min Cap)

• 3 Deadlifts (135/85)
• 3 Hang Power Cleans
• 3 Front Squats
• 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)

10 Rounds For Time (Partner – Waterfall – 20min Cap)

• Row (250m/200m) or Ski -Erg
• 10 Med-Ball Squat Cleans (20/14)

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

Chipper for Time (40 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

10 Min Warm Up

21, 15, 9 For Time

• Deadlifts (225/155)
• KB/DB Z-Press (40’s/25’s)

Cardio Round-Up to 400 Reps Each

Work for 45 seconds with 15 seconds rest for transition

• Assault Bike Cals
• Ski Erg Cals
• C2 Rower Cals
• Sit-ups

Eliminate the element when 400 reps is reached. The station becomes rest.

The goal is 26 rounds (26 minutes) or under

Adjust elements as needed: 1 element/athlete.

15 min Warm Up

5 rounds for time (20min cap)

• 400m Air Runner or 800m C2 Bike
• 10 Weighted Lunges (70/50)
• 5 Dips

Power Production – Every 2 minutes for 16 minutes

• 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
• 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

• 10 Hang Power Snatches (95/65)
• 10 Wall Balls (20/14)
• 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.