Daily Workout

Warm-up

5-min

Conditioning

15 min of Assault Bike Intervals

5 Rounds of 2 min Work and 1 Min Rest

Calorie Goals for Each Interval

1. 42 / 34
2. 38 / 30
3. 34 / 27
4. 30 / 24
5. 26 / 21

5 min Rest

15 min of Assault Bike Intervals

3 rounds of 4 min Work and 1 Min Rest

Calorie Goal for Each Interval

• 54 / 43
• 54 / 43
• 54 / 43

Warm-up

Strength

5 rounds

• 8 Reverse Hyper
• 8 Bench Presses (60%)

5 Rounds

• 8 Hand Release Push Up
• 8 Hip Bridges

Conditioning

For Time

• 2000m Row

10 min Warm-up

Conditioning

15 min E90S

• 50m sprint
• 1 Clean and Jerk (85% 1 rm)

Strength

8 Rounds min Alt EMOM

• 3 – 5 x Front Squarts (increase weight)
• 3 -5 x Strict Press

Alt Tabata Warm-up

Strength

20 min ALT EMOM

• 8 pull-ups
• 8 toes-to-bar
• 8 Handstand push-ups
• 8 Dips

Conditioning

12-min AMRAP

• 5 GHD Sit-ups
• 7 burpee over the ball
• 100ft 80lb Bear Hug Ball Carry

If you are waiting for GHDs – Hold a High Plank

5 min Warm-up

Clean Warm-Up

• 2 rounds Squat Therapy

Strength

8 rounds (16min)

• 5 trapbar deadlifts (work up to heavy)
• 5 Box Jump Overs

Conditioning

For Time (18min cap) – Partner

• 80 wallballs. (2 sets of 20 each).
• 70 box step-ups w/ball. (3 sets of 10 and 1 set of 5 each)
• 60 alt sit-ups (hand ball back and forth)
• 50 Standing Handoff Twists
• 40 Walking Overhead Lunges (2 sets of 10 each)
• 30 Alt Push-ups and blanks (pushup one hand on the ball push it back and forth)
• 20 Alt 40ft Rundown w/ ball and then throw the ball back
• 10 Strict pull-ups w/ ball ( 5 each)

Conditioning

For Time

• buy-in: 400m run
• 4 rounds
  • 8 Toes-to-bar
  • 16 KB Swings (53/35)
  • 24 Thrusters (45/35)
  • 150 yard Overhead Carry (45/35)
• Cash-out: 400m run

REST DAY

Everybody needs a day of rest. Enjoy it!

10 min Warm-up

Clean Warm-Up

• Ankle / Calf Stretches
• Wrist Mobility
• Front Rack Mobility
• Behind the head tricep extensions
• 1 round Squat Therapy
• Empty Bar Squat Clean and Jerks
• Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

• 1 Clean and Jerk (85 – 90% 1RM)
• 3 Box Jump Overs

5-min Warm-up

• Warm-up for 105lb snatches
• Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

• Cals on AB
• Snatches (105 / 85)

Warm-up (8min Cap)

5 rounds

• Rowling (
• Ball Thruster for each meter away from 100 – 5 max. (50/30)
• Hand Stand Kick Up

Strength

10 min AMRAP

• 3 – Handstand Push-Ups
• 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

• 3,000k Row
• Every 2 min 10 Seated Shoulder Presses (35/25)

8 min Warm-up

2 rounds Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

• 3 – 5 Front Squats (increase weight each round)
• + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

• 40ft back rack walking lunge (95/65)
• 5 ring dips
• 40ft front rack walking lunge (95/65)
• 15 hand release push-ups