WORKOUT OF THE DAY

12 min AMRAP 3 Wall Walks 10 Sumo Deadlift High Pulls (135/95) 3 Burpee Bar Muscle-ups Score: Rounds + Reps

For Time: 1,000/900 Meter Row Directly Into… 4 Rounds: 10 Hang Power Snatches (95/65) 15 V-ups 20 Jumping Lunges 500/450 Meter Row Time Cap: 25

4 x 3 min AMRAP 50 Double Unders 15 Shoulder to Overhead (135/95) 25/20 Calorie Echo Bike -Rest 1:00 Between Rounds- *Pick Up Where You

On the Minute x 30 mins Minute 1: Row Calories Minute 2: Burpees Score: Lowest Row Round + Lowest Burpee Round

12 min AMRAP 21 Toes to Bar 21 Power Cleans (95/65) -Rest 1:00- 18 Toes to Bar 18 Power Cleans (115/85) -Rest 1:00- 15 Toes

For Time 3 Rounds: 30 Double Unders 10 Dumbbell Box Step-ups (20″) 5 Hang Power Snatches -Rest 2:00 – 3 Rounds: 30 Double Unders 10

[6 min AMRAP] 18-15-12: Deadlifts (185/135) V-ups (or GHDSUs) Calorie Row in Remaining Time – Rest 2:00 – [6 min AMRAP] 15-12-9: Deadlifts (205/145) V-ups

For Time 50/40 Cal Echo Bike Into… 6 Rounds: 12 Lateral Burpees Over Bar 12 Push Press (135/95) Into… 25/20 Cal Echo Bike

On the 5:00 x 6 Rounds: 1:30 AMRAP: 4 Bar Muscle-ups 16 Single-Leg Squats Calorie Row in Remaining Time Score: Total Row Calories

2 min AMRAP: 20 Kettlebell Swings (53/35) 20 Box Jumps (24″/20″) Hang Power Cleans in Remaining Time (115/85) – Rest 1:00 – 4 min AMRAP:

8 x 1:00 AMRAP: 10 x 10-Meter Shuttle Runs DB Snatches in Remaining Time (50/35) -Rest 1 Minute Between AMRAPs- Score: Total Dumbbell Snatches

10 Rounds For Time: 30 Double Unders 200/180 Meter Row 10-9-8-7-6-5-4-3-2-1 Burpee Pull-ups -Rest 30 Seconds Between Rounds- Score: Total Time (Including Rest)

3 Rounds For Time: 12/10 Cal Echo Bike 25 Wallballs (20/14) 25 V-ups Time Cap: 12 Minutes

20 min AMRAP: 5 Deadlifts (155/105) 10 Power Cleans (155/105) 15 Box Jumps (30″/24″) 50 Meter Farmer’s Carry (70s/50s) Score: Rounds + Reps

On the Minute x 15: Min 1: Row Calories Min 2: Wall Walks Min 3: Rope Climbs (15′) Score: Lowest Row + Lowest Wall Walk

2:00 AMRAP: Echo Bike Calories Rest 1 Minute 2:00 AMRAP: 10 Single Dumbbell Box Step-ups (50/35) 10 Burpee Box Jumps (24″/20″) Rest 1 Minute 2:00

6 Rounds For Time: 15 Toes to Bar 40 Double Unders 18-15-12-9-6-3 Power Cleans – Rest 1:00 Between Rounds- Rd 1: 95/65 Rd 2: 115/85

For Time: 1,500/1,350 Meter Row Every 3:00 [Starting at 0:00]: 20-Meter Handstand Walk 100-Meter Farmer’s Carry (50s/35s) Time Cap: 18 Minutes

[4 Rounds Total]: 3:00 AMRAP: Calorie Echo Bike 2:00 AMRAP: 10-Meter Shuttle Runs 1:00 AMRAP: Strict Pull-ups -Rest 1 Minute Between Rounds- Score: Total Reps

3 Rounds For Time: 20 Handstand Push-ups 15 GHD Sit-ups 20 Dumbbell Front Rack Step-Back Lunges 15 V-ups Dumbbells: (50/35)’s Time Cap: 15 Minutes

5 x 2:00 AMRAP 3-6-9-12-15 Toes to Bar 15-12-9-6-3 Deadlifts (225/155) Calorie Echo Bike in Remaining Time -Rest 1 Minute Between AMRAPs- **each round totals

20 min AMRAP 20 Burpee Box Jumps (24″/20″) 20 Kettlebell Swings (70/53) 10 Chest-to-Bar Pull-ups Score: Rounds + Reps

12:00 AMRAP: Echo Bike Calories Every 2:30 [Starting at 0:00]: 24 Double Dumbbell Lunges (50/35)’s Score: Total Bike Calories

3 x 6:00 AMRAP: 25 Hang Power Snatches (75/55) 50 Sit-ups 75 Double Unders Row Meters in Remaining Time Rest 3 Minutes Between AMRAPs Score:

8 Sets Each of [0:20 Work / 0:10 Rest] A) Pull-Ups B) Wall Walks C) 10-Meter Farmer’s Carries D) Push-ups • Rest 30 Seconds Between

12 min AMRAP 3-6-9…. Toes to Bar Box Jumps (24″/20″) DB Front Squats (50s/35s)

“Death By Burpee” Minute 1: 1 Burpee Minute 2: 2 Burpees Minute 3: 3 Burpees … Add 1 Rep Each Minute Until Failure

5 min AMRAP Max Cal Machine (teams of 2) 5 min EMOM 30 DUs Max Burpees in remaining time *1 partner works at a time

30 min AMRAP: 10 Strict Pull-ups 20 x 10-Meter Farmer’s Carries (50/35)’s 30 Hand-Release Push-ups 40 x 10-Meter Shuttle Runs 50 Sit-ups

For Time: 25/20 Calorie Echo Bike 30 Push Press 25/20 Calorie Echo Bike 30 Thrusters 25/20 Calorie Echo Bike 30 Push Press 25/20 Calorie Echo

For Time: 400-300-200-100-50m Run 25-20-15-10-5 Burpees Jumping Air Squats

For Time: 15-14-13…3-2-1 Sit-ups 1-2-3…13-14-15 Push-ups

For Time: 1 Man Maker (use DB or object) 200 Meter Run 30 Double Unders (or lateral hops) 4 Push-Ups (or Handstand Push-Ups) 5 Object

3 Rounds For Total Reps: 1:00 of Dumbbell Thrusters 1:00 of Toes to Bar 1:00 of Box Jumps (24″/20″) 1:00 of Double Dumbbell Hang Power

For Time: 15 Wall Walks 40 x 10-Meter Shuttle Runs 200 Meter Farmer’s Carry (50s/35s) 40 x 10-Meter Shuttle Runs 15 Wall Walks

For Time: 30 Power Cleans (155/105) 200 Meter Farmer’s Carry (50/35)’s 1,000/900 Meter Row Time Cap: 15 Minutes

5:00 AMRAP: 20 Single Dumbbell Hang Snatches (50/35) 60 V-ups 10 Double Unders Bike in Remaining Time 5:00 AMRAP: 20 Single Dumbbell Hang Snatches (50/35)

5 x 1:30 AMRAP: 20 Wallballs (20/14) 10-Meter Shuttle Runs in Remaining Time -Rest 0:30 Between Rounds- *Score: Lowest Round of Shuttle Runs

4 x 4:00 AMRAP: 20 Deadlifts (185/135) 40/32 Calorie Row 20 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick Up Where You

4 Rounds: 1:00 of Pull-Ups 1:00 of Echo Bike Calories 1:00 of Dumbbell Bench Press (50/35)’s 1:00 of Echo Bike Calories Score: Total Reps

12 min AMRAP 5 Chest-to-Bar Pull-ups 10 Hand-Release Push-ups 10 x 10-Meter Shuttle Runs (or 200m Run) *Score: Rounds + Reps

18 min AMRAP 1-2-3… Power Cleans (70% of Single) 6 Box Jumps (30″/24″) 10/8 Cal Echo Bike

For Time: 25 Toes to Bar 500/450 Meter Row 50 Meter Dumbbell Front Rack Lunge 500/450 Meter Row 25 Toes to Bar Dumbbells: (35/25)’s

On the 3:00 x 10 Sets [2 Rounds]: Set 1: 50-Meter Burpee Broad Jump* Set 2: 40 Single Dumbbell Push Press (50/35) Set 3: 300-Meter

5 Rounds For Time: 12 Deadlifts 9 Strict Handstand Push-Ups 6 Hang Power Cleans Barbell: (155/105)

8 min AMRAP 2-4-6-8… Dumbbell Snatches (70/50) Single Leg Squats *Score: Rounds & Reps

5 Rounds: 1:00 of Wall Walks 1:00 of Calories (any machine) 1:00 of Rope Climbs (15′) 1:00 of Farmer’s Carry (10 Meters = 1 rep)

3 Rounds For Time: 30/24 Calorie Row 20 Lateral Burpees Over Bar 10 Hang Power Cleans (155/105)

On the 3:00 x 10 Sets (Each For Time): [SET A] 25/20 Cal Echo Bike 12 Toes to Bar [SET B] 25/20 Cal Echo Bike

For Time:40 Pull-ups30 Handstand Push-ups1,000/900 Meter Row30 Handstand Push-ups40 Pull-ups

(Teams of 3) 30 x 1:00 AMRAP 3 Front Squats (185/135) 7 Burpees over Bar Max Calorie Bike * Alternate Full Rounds With Teammates Score:

On the 3:00 x 10 Rounds: 200 Meter Run 10 Sit-ups 10 Wallball (object) Thrusters (20/14) Alternate rounds between max Double Unders/Reverse Lunges in Remaining

12 min AMRAP: Calorie Bike [On the 00:00]: 20 Dumbbell Push-ups [On the 02:00]: 100 Meter Farmer’s Carry [On the 04:00]: 20 Dumbbell Push-ups [On

6 Rounds For Time: 10 Power Cleans (115/85) 400 Meter Run 10 Strict Pull-ups

5 Rounds For Time: 50-40-30-20-10 Calorie Row 20-Meter Single Dumbbell Overhead Lunge (50/35) Women’s Calories: 40-32-24-16-8

(3 Rounds of the following) 1:30 AMRAP: 20 Toes to Bar Max Burpees -Rest 1 Minute- 1:30 AMRAP: 20 Wallballs (20/14) Max Burpees -Rest 1

For Time: 800 Meter Run 10 Power Cleans 1,000/900 Meter Row 10 Power Cleans 1,000/900 Meter Row 10 Power Cleans 800 Meter Run *Barbell: (155/105)

12 min AMRAP 8 Push Jerks (135/95) 40 Double Unders 16/13 Calorie Echo Bike *Score: Rounds & Reps

5 Rounds For Time: 400/360 Meter Row 30 Sit-ups 20 Dumbbell Goblet Squats (50/35) 100 Meter Farmer’s Carry (50/35)’s -Rest 1:00 Between Rounds-

10 x 1:00 AMRAP: 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups Push-ups in Remaining Time -Rest 30 Seconds Between AMRAPs – *Score: Total Push-up Reps

3 Rounds For Time: 10 Front Squats (155/105) 30/24 Calorie Row 50 Double Unders

On the 2:00 x 4 Sets: 20 Dumbbell Snatches (50/35) Calorie Bike in Remaining Time -Rest 3 Minutes- On the 2:00 x 4 Sets: 100

For Time 100 Burpee Pull-ups

CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and

For Time 30 Deadlifts 50 V-Ups 50/40 Cal Echo Bike 50 V-Ups 30 Deadlifts *Barbell: (45% of 1RM Deadlift)

10 Min EMOM 3 Power Cleans 3 Front Squats 3 Shoulder to Overheads Max Lateral Burpees Over Bar Barbell: 95/65 *score is total burpees over

For Time 80 Toes to Bar 4,000/3,600 Meter Bike 200 Double Unders * Partition However You’d Like Directly Into… 400 Meter Farmer’s Carry (50s/35s)

12 min AMRAP Machine Calories [On the 00:00]: 12 Deadlifts [On the 02:00]: 24 Push-ups [On the 04:00]: 12 Deadlifts [On the 06:00]: 24 Push-ups

For Time 800 Meter Run 40 Sit-ups 20 Dumbbell Box Step-ups -Rest 3:00- 600 Meter Run 30 Sit-ups 15 Dumbbell Box Step-ups -Rest 2:00- 400

For Time 25/20 Cal Echo Bike 50 Push Press (75/55) 25 Strict Pull-ups 50 Push Press (75/55) 25/20 Cal Echo Bike

12 min EMOM [6 Rounds] Minute 1: Max Wallballs (20/14) Minute 2: Max Box Jumps (24″/20″) Score: Sum of lowest reps of each station

[On the 00:00] For Time 1,600 Meter Run [On the 10:00] For Time 100 Kettlebell Swings (70/53) [On the 20:00] For Time 600 Meter Farmer’s

For Time 50 Push-ups 500/450 Meter Row 40 Push-ups 400/360 Meter Row 30 Push-ups 300/270 Meter Row 20 Push-ups 200/180 Meter Row 10 Push-ups 100/90

On the 2:00 x Max Rounds: 200 Meter Run 5 Burpee Pull-ups 1-2-3-4-5…Thrusters (75/55)

3 min AMRAP x 5 8 Deadlifts (185/135) 15/12 Calorie Bike 30 Double Unders Rest 1 Minute Between AMRAPs *Pick Up Where You Left Off

5 RFT 5 Power Cleans (135/95) 10 Hand Release Push Ups Rest 1:00 5 RFT 3 Power Cleans (185/135) 5 Double Tap Burpee Over Bar

For Time 250/200m Row/Run 50 Air Squats 500/400m Row/Run 40 Goblet Squats (50/35) 750/650m Row/Run 30 Terror Squats (50s/35s)

6 min AMRAP x 2 10 Deadlifts (155/105) 6 Back Rack Stationary Lunges (155/105) 50 Double Unders -rest 2 mins between-

Ingrid 10 Rounds For Time:3 Snatches (135/95 lb)3 Burpees Over the Bar

For Time 21-18-15-12-9 Box Jump Overs (24″/20″) 200m Run Thrusters (75/55)

3 RFT 30 Box Jump Overs/Step Down (24″/20″) 20 Toes To Bar

For Time 200m KB Suitcase Carry (53/35) 50 KB Swings (53/35) 25 Burpees to Plate 50 KB Swings 25 Burpees to Plate 200m KB Suitcase

15 min EMOM 1) 50 Double Unders 2) 15 Wall Balls (20/14) 3) 10 Glute Bridge Floor Press (50s/35s)

10 Rounds For Time (Teams of 2) 9 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 3 Shuttle Runs *”you go, I go” style, 5 rounds

10 RFT 10/8 Cal Machine 3 Man Makers (50s/35s)

4 Rounds, Each for Time 5 Power Snatch (85%*) 10 Pull ups 20 Dumbbell Step Up/Overs (50/35, 20″) -rest 1 min between rounds-

12 min AMRAP 5 Wall Balls (20/14) 20/15 Calorie Row *Every round, add 5 Wall balls Score is total reps of Wall Balls

5 RFT 10 Dumbbell Push Press (50s/35s) 10 Kettlebell Sumo Deadlift High Pull (70/53) 10 Hand Release Push ups

4 min AMRAP (x 5) 400m Run or 500/400m Row 12 Toes to Bar 12 Box Jumps, Step Down (30″/24″) Max Rep Front Squats (185/135)

5 RFT 6 Strict Ring Dips 12 Single Arm Devil’s Press (50/35) 48 Double Unders

E2MOM x 6 (12 mins) 15 Wall Balls (20/14) 10 Hang Power Cleans (95/65) Max Rep T2B in remaining time

3 RFT 10 Deadlifts (225/155) 75 Double Unders

28 min EMOM 1) 6-8 Box Jumps, Step Down (30″/24″) 2) 12/10 Calorie Row 3) 8-12 Ball Slams or Kettlebell Swings 4) Rest

7 min AMRAP 10 Alternating Dumbbell Snatch (50/35) 50′ SA OH Walking Lunges (50/35)

10 RFT 12/10 Cal Machine or 200m Run 7 Burpees to Plate 5-7 Pull-ups -rest :30- *score final time w/o rest breaks

Machine (pick one) -Air Bike 12500m/8750m -Row 5000/4000m -C2 Bike 10000m/8000m -Ski 5000m/3500m *Every 2 mins stop and perform: Alternate between 5 Box Jumps (30″/24″)

5 Rounds, Each For Time 5 Front Squats (135/95) 5 Thrusters (135/95) 10 Burpees Over Bar *rest 1 min after each round

For Time 150 Double Unders 150 Ab Mat Sit-ups *partition reps as needed

10 min EMOM 5 Deadlifts (275/185) 3 Strict Handstand Push ups *score time each round