Daily Workout

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

Reverse Hyper

• 3 x 15 (50% of max back squat)

Until 50 GHDs are reached

• Max GHD Sit-ups
• 10 x 1 arm KB hang clean and jerk each arm. (35/25)

20 min AMRAP

• Max Meters C2 Bike

Shoulder Exercises

20 min AMRAP

• C2 or Assault Bike (recovery Ride)