Daily Workout

25 min AMRAP

• 2 x Barbell Complex. (pick your weight)
  • 2 Hang Cleans
  • 2 Thrusters
  • 1 Shoulder-to-Overhead
• 10 GHD/Toes-To-Bar/Equivalent
• 10 Cal Assault Bike. (legs only)

This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.

3 Rounds for Time

• 1500m C2 Bike
• 10 Med-Ball Cleans (80/50)
• 500m Ski-Erg

5 rounds for time

• 400m Row / Ski Erg
• 15 Push-ups
• 10 GHD Sit-ups / Toes-To-Bar
• 5 Strict Pull-ups

Knee Strengthing

• Knees Ability Zero programming

30 Min

• Cycling – Spin

KB Complex 10,9, 8,….1

• Swings. (53/35)
• 1-arm Overhead March (each arm)
• Hang Cleans Each Arm
• Squats

12/10 Cal Assault bike Between rounds

Knee Strengthing

• Knees Ability Zero programming

4 Rds For Time

• 200m Run
• 10 Toes-to-bar
• 200m Run
• 10 push-ups. (20 hand release)
• 200m Run
• 10 sit-ups. (Pull-ups)
• 200m Run
• 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

Knee Strengthing

• Knee Rehab Exercises

8 rds for time

• 300m Row
• 6 deadlifts (185lb / 125lb)
• 12 Box Step-ups (20″)

Knee Strengthing

• Knees Ability Zero programming

5 rds for time

• 500m Row
• 10 KB Swings (53/25)
• 5 x Single Arm Push Press Each Arm

21 min ALT EMOM

• 10 – 15 cal Assault Bike
• 10 – 15 cal Sky Erg
• 10 – 15 Kettlebell Swings (53/35)

Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.

3rds for Time

• 400m Run
• 10 Clean and Jerks (155/105)
• 400m Run
• 20 Pull-Ups