Daily Workout

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)

8 – 10 Lateral Ball Slams (20/14) between warm-up sets

8-minute AMRAP

• 4 KB Snatches Left Arm (53/35)
• 4 KB Snatches Right Arm (53/35)
• 12 medicine-ball squat cleans (20/14)

Substitute a KB clean and jerk or clean and press for the snatches if needed.

Workout provided by CrossFit.com

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 24 rounds or an average of 13 cal/machine a minute.

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 minute AMRAP (Partner Waterfall)

• 1 heavy-med ball down and back. (100/80)
  • 2 over-the-shoulder at each end
• 10 Wall Balls (20/14)
  

100 Sit-ups

Time permitting

2 rd Warm-Up

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

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

E3MOM for 21 minutes

• 5 cleans (increase weight each round)

27 min EMOM (13/11 cals)

• Ski Erg
• Assault Bike
• Rest
• Rower
• C2 Bike

Complete the Calorie and rest for the remainder of the minute.

100 sit-ups

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 air squats
• 5 Swings
• 5 wall balls
• 5 push-ups

For Time (partner)

Buy In: 50 Snatch (75/55)

• 50 cal – Air Runner
  • 20 Wall Balls (20/14)
  • 20 KB Swings (53/35)
  • 20 Push-ups
• 50 Cal – Assault Bike
  • 30 Wall Balls
  • 30 KB Swings
  • 30 Push-ups
• 50 Cal – Ski-Erg
  • 40 Wall Balls
  • 40 KB Swings
  • 40 Push-ups
• 50 Cal – Rower
  • 50 Wall Balls
  • 50 KB Swings
  • 50 Push-ups

Cash Out: 50 Snatches (75/55)

Split reps evenly.

Workout stolen from the SNL group.

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)