Daily Workout

Alt Tabata Warm-up

• Bar Hollow Body
• Sit-up / V-ups
• Light Sled Push
• Handstand Hold

Conditioning

15 min E90S

• 45ft Sled Pull (Body Weight +)
• 4 Box Jumps Overs
• 6 GHD Sit-ups

5 min Rest

15 min E90S

• 45ft Sled Push (Body Weight+)
• 4 Box Jump Overs
• 6 Toes-To-Bar

8 min Warm-up

2 rounds Squat Therapy

• Ankle Mobility

Strength

20 min E2MOM

• 3 – 5 Back Squats (increase weight each round)
• 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

• 5 pull-ups
• 10 Hand Stand Shoulder Taps
• 10 Weighted Lunges (2 x 35kb / 25kb)

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

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