Daily Workout

3 rd Warm-Up (In the racquetball room)

• 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)

21, 18, 15, 12, 9, 6, 3 – Partnered (Waterfall)

• Wall Ball (20/14)
• Push-ups

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)

7rds For Time – Partner

• 1 Wall Walk
• 1 Med-Ball Bear Hug Carry (100/80)
• 20 Synco-Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Strict Press Warm-up (2rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as a E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

E3MOM for 21 Minutes

• 5 Power Cleans

Circle of Power – 4 rounds

• 200m Run
• 20 Push-ups
• 200m Run
• 20 Air Squats
• 200m Run
• 20 Sit-ups
• 200m Run
• 20 Lunges

3 rd Warm-Up

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

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

15, 9, 3, 9 ,15 for Time

• Wall Ball (20/14)
• Snatches (95/65)

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 hang cleans and Jerk (1rd x 45/35, 2rds x 95/75)
• 5 rep deadlifts -> add weight up to workout weight 205/155

For Time

• 21 Deadlifts. (205/155)
• 15 Hang Power Cleans (155/105)
• 9 Front Squats (115/75)

Rest 1:1 or 5 minutes max

• 21 Clean and Jerks. (115/75)
• 15 Front Squats (155/105)
• 9 Deadlifts (205/155)

Rest 1:1 = If the first round takes 3:30, rest for 3:30. If it takes 6 minutes, rest for 5 minutes.

Time-saving Bar Set-up (per side of the bar)

Ladies: start 5lb + 2 x 15lb + 1 x 25s (155), take off 25s (105), take off 15s (75)
Guys: start 35lbs + 45lb (205), take off 45’s, add 2 x 10s (155), take off all 10s (115)

30 min EMOM (12/10 cals)

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

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

3 rd Warm-Up (In the racquetball room)

• 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)

For Time 15 min cap (In the Gym)

• 500m Row
  • 21 Ring Push-ups
  • 21 Lunges
• 500m Row
  • 15 Ring Push-ups
  • 15 Lunges
• 500m Row
  • 9 Ring Push-up
  • 9 Lunges

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 KB Swings (warm-up weights)

Strengths

• 10 Turkish Get-Ups (35/25)
• 20 KB Pull Through – Push-ups

12 Minute (U Go, I Go)

• 2 Toes-to-bar
• 3 KB Swings (70/53)
• 5 Ski Erg Cal

100 Sit-up Finishers

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

• 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)

For Time

• 15 Clean and Jerks (115/90)
• 30 Cal Assault Bike
• 15 Clean and Jerks. (115/90)

We may change this to a partner workout.