Daily Workout

Strength

• 5 x 5 deadlifts

Conditioning

Partner Alt EMOM For Time

Until 10,000km is reached on C2 Bike Erg

• 3 Clean and Jerk with Plate (65/45)
• Max Meters on Bike

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Conditioning

E2MOM for 20 min

• 7 Cal Assault Bike
• 5 Wallballs (20/14)
• 1 Squat Clean (185/135)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

10 min AMRAP

• 6 Controlled Push Jerks (115/75)
• 6 Broad Jumps

Conditioning

18 min Alt Emom (45-sec on, 15-sec transition)

• C2 Bike Erg (hold 1200/800+ cal/hr)
• Rower (hold 1200/800+ cal/hr)
• Ski Erg (hold 1000/700+ cal/hr)

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

3 rounds

• 7 Push-up Complex2 Strict Pull-ups
  • 1 Decline Push-up + 1 Pike Push-up
• 8 Snatch Lunge ( 4 each arm 25lb KB)
• 6 Ring Dips

Conditioning

3 Rounds of 21, 15, 9 for Time (Partner)

• Power Clean (135/95)
• Bench Press (135/95)

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

7 min Amrap

• 25m Overhead Ball Carry (80/50)
• 2 Strict Pull-ups

Conditioning

3 Rounds for Time (Partner)

• 1000m Row
• 50 thrusters (45/35)
• 30 Pull-ups

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Conditioning

Assault Bike Intervals

• 3:00-min warm-up
• 5 Rounds
  • :30-second Sprint
  • 1:00-min Recover Ride
• 2:00–min cooldown

10min EMOM

• 5 – 6 Thrusters (95/65)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

10 reps Snatch Complex

• 1 hang squat snatch
• 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

• Hand Release Push-ups
• Ski Erg
• Air Runner
• Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
• Box Jumps

Strength

10 Reps of Complex @ 80% Clean and Jerk

• 1 Squat Clean
• 1 Jerk
• 1 Back Squat
• 1 Behind the Head Jerk

Conditioning

14 min E2MOM

• 50-meter sprint
• 3 explosive burpees
• 3 power cleans at 80%

Strength

15 min E1.5MOM

• 3 Box Jumps (24″+/20″+)
• 5 Barbell Rows (135/85)
• 2 Strict Pull-ups

Conditioning

For Time (Partner)

• 5k Row
• 30 Clean and Jerks (135/85)
• 45 Deadlifts (225/155)
• 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Strength

20 min E2MOM

• 1 Power Clean
• 2 Front Squat
• 1 Jerk

Conditioning

20 min AMRAP

• 300m Row
• 10 Bar Facing Burpees
• 10 Front Rack Lunges (95/65)