Daily Workout

Conditioning

For Time

• 100 Cal Row
• 80 Weighted box Step-ups (35/25)
• 60 KB/DB Shoulder-to-overhead (35s/25s)
• 40 Cal Ski Erg
• 20 Deadlifts (225/155)

Death by Assault Bike

• Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Core Work

10 Min Partner AMRAP

• 7 Toe-to-Bar
• 150ft KB Front Rack Carry (53s/35s)

One partner carries while the other does toes-to-bar

Conditioning

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

Strength

• 7 x 3 Front Squats (build-up weight as you go)

Conditioning

45 Min AMRAP

• 50, 40, 30, 20, 10
  • Sit-ups
  • Kettlebell Swings (53/35)
• Max Cals on an ERG (Ski, Row, Runner, or Bike)

Skill Work

10 Min Handstand Work

• Handstand Push-ups
• Handstand Walks
• Pike Push-ups
• Work on Handstands

Clock will be set as a 10 min EMOM

Conditioning

5 rounds for time

• 10 x DB/KB 1 arm alt hang clean and jerk (50+/ 35+)
• 10 x DB/KB Box step-ups (same weight)

Skill Work

10 Min EMOM

• 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

• Cals on Erg (Ski, Bike, Row)
• Wall balls (20/14)

Training Objectives

• Honor those who gave their lives in service to our country

Murph

• Run a Mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run a Mile

Active Recovery

• Walk a 5k

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Conditioning

For Time

• Run a 5k
• Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

• 5 deadlifts (115lb / 75lb)
• 5 Hang Power Cleans (115lb / 75lb)
• 5 Front Squats (115lb / 75lb)
• 5 Push Press (115lb / 75lb)
• 5 back squat (115lb / 75lb)

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Power/Technique Training

10 Min EMOM

• 1 to 2 Shankle Complexes (95lb / 65lb)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

10 Min EMOM

• 1 to 2 Complexes (125lb / 85lb)
  • 1 x Hang Squat Clean
  • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Conditioning

20 Min AMRAP

• 5 x pull-ups
• 10 x pushups
• 15 Air Squats
• 100ft bear crawl
• 100ft lunges