Daily Workout

Workout: 120 Wall Balls (20/14) 120 Calorie Row

Workout: 3 Rounds 10 Strict Handstand Push Ups 10 Dumbbell Hang Power Cleans (50s/35s) 50 Double Unders - Rest 1:00 - 3 Rounds 10 Handstand Push Ups 10 Dumbbell Push Press (50s/35s) 50 Double Unders

Workout: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy   *1 Round of Cindy is: 5 Pullups 10...

Workout: 30 Minute Partner AMRAP20/16 Calorie Row15 Burpees Box Get Over (30”)10 Power Cleans (185/125)-Complete rounds back and forth-

Teams of 2 4 Rounds 800/650m Bike Erg 20 Synchro DB Snatches (50/35) 15yd Synchro DB Lunge (50/35) 20 Synchro Pushups 15yd Synchro DB Lunge (50/35)

Workout: 2 Sets 3 RoundsRun 200m15 GHD’s or 20 Abmat Sit UpsRun 200m15 handstand push ups or 10 Strict Handstand Push Ups  -Rest 3:00 between rounds-

Strength: 10:00 to establish 1RM Back Squat    Workout: 3 rounds: 5 Muscle Ups 9 Hang power cleans (135/95) 7 Shoulder to Overhead (135/95) 50 Double Unders -Rest until 15:00- 15 Muscle Ups 27 Hang power cleans (135/95) 21 Shoulder...

For Time: 8 Dumbbell Hang Clean And Jerks (50s/35s) 10-20-30-40-50-40-30-20-10 Double Unders

Strength: 5x10 Back Squat @60%      Workout: For Time: 30/24 Calorie Assault Bike 20 Burpee Box Jump Overs (30/24) * 10 Sandbag Cleans (150/100) * Athletes can use hands for BBJO *

Workout: Teams of 2 (1:1) 10 Rounds (each) 12/10 Cal. Row 10 Jumping Split Lunges (5 each leg) 8 Toes to Bar

Workout: 30/22 Cal. Row 30 GHD’s 30 Box Jump Overs (24/2) 30/22 Cal. Row 30 Toes to Bar 30 DB Thrusters (50s/35s) 30/22 Cal. Row 30 Box Jump Overs (24/20) 30 GHD’s 30/22 Cal. Row

Strength: 5 sets New sets every 90 sec 2 Bench press @85% 2 Deadlift     Workout: Every min (10 mins) 10 Bar Facing Burpees