WORKOUT OF THE DAY

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

12 min AMRAP 400m Run 21 KBS (53/35) 12 Pull-ups

6 RFT 9 Power Cleans (135/95) 3 Wall Walks

12 min EMOM 1) 30 Air Squats 2) 15 Toes to Bar 3) 70 Double Unders

20 min AMRAP 2, 4, 6, 8, etc… Dumbbell Deadlifts (70s/50s) Double Tap Burpees 200m Run

3 RFT 20 V-Ups 10 Shoulder to Overhead (115/75) 5 Box Jumps (30″/24″)

Every 2 mins for 10 mins (5 sets): 15/12 Calorie Row / Bike / 200m Run 9 Overhead Squats (135/95) *score time each set

2 Rounds 21 Hang Power Cleans (95/65) 15 Burpees Over Bar -Rest 1 min- 2 Rounds 9 Hang Power Cleans (135/95) 400m Run *score final

“The Man in the Red Bandana” 19 min AMRAP 5 Thrusters (135/95) 17 Front Rack Reverse Lunges (135/95) 77 Double Unders 200.1m DB/Plate Carry (45/35)

3 RFT 20 Weighted Step-Ups (24″/20″) 20 Box Jumps, Step Down (24″/20″) *70/50lbs total, use various weights.

20 min EMOM 1) 15/12 Calorie Row 2) 1-5 Ring Muscle ups 3) 20-40 Crossover Single / Double-Unders 4) Rest

15 min AMRAP 4-6-8-10-12, etc. Hand Release Push ups Deadlifts (225/155) Ab Mat Sit-ups

7 RFT 21/18 Calorie Machine 12 Toes to Bar 6 Shoulder to Overhead (135/95)

2 RFT 25 Box Jumps, Step Down (24″/20″) 25 Abmat Sit-ups 25 Alternating Dumbbell Hang Cleans (50/35)

14 min AMRAP Bike/Ski/Row for meters *Every 2 mins stop and perform: 5 Wall Balls (30/20, or 12’10’)

For Time 10-9-8-7-6-5-4-3-2-1 Deadlifts *3-6 Strict Pull ups After Each Set 10-9-8 @ 225/155 lbs 7-6-5 @ 255/175 lbs 4-3-2-1 @ 275/195

22 min AMRAP (Teams of 2) 200 DUs 50 KB S2OH (70/53) 50 Burpees to Plate 50 KBS (70/53) 200m KB Suitcase Carry (70/53) *P1

For Time 21-15-9 Thrusters (135/95) *After each set perform: 250m Row / 500m Bike / 250m Ski

16 min AMRAP 400m Run 12 T2B 8 Ring Dips 2 Wall Walks

3 RFT 15 Deadlifts (185/135) 15 Burpees to Target

5 RFT 20 Box Jump Overs/Step Down (24″/20″) 20 Wall Balls (20/14) 20/16 Cal Row/Ski -rest 1 min-

4 RFT 12 KBS (70/53) 12 SA KB OH Reverse Lunges (70/53) *lunges are 6 left/ 6 right

4 min AMRAP (x 3) 10 DB Snatches (50/35) 10 DB Box Step-Overs (24″/20″, 50/35) -rest 2 mins between each amrap-

5 RFT 25 DUs 10 T2B 25 Crossover SUs 10 Dbl KB Fr. Rack Walking Lunges (53s/35s)

For Time 1200m Run 63 KBS (53/35) 36 Pull-Ups 800m Run 42 KBS 24 Pull-Ups 400m Run 21 KBS 12 Pull-ups

For Time 21-15-9 S2OH (95/65) Bar-Facing Burpees

For Time 1000/800m Row/Run 33 Wall Balls (20/14) 800/700m Row/Run 27 Wall Balls (20/14) 600/500m Row/Run 21 Wall Balls (20/14) 400/300m Row/Run 15 Wall Balls

8 min AMRAP (Teams of 2) Max Distance in sets of: 200m Run 250/200m Row or Ski 500/450m Bike

5 Sets 1 min Max Reps Burpees 1 min Max Reps Body Rows 1 min Rest *score total reps

For Time 10-20-30-40 Wall Balls (20/14) Box Jump Overs, Step Down (24″/20″) *5 Power Snatch (135/95) after each round

12 min AMRAP 200m Run 10 Pull-Ups 200m Run 5 Hang Power Cleans (135/95)

3 RFT 100′ DB Suitcase Walking Lunges (50/35) 20 DB AMSUs (50/35)

5 RFT 20 Step-Up/Overs (20″) 5 Thrusters (135/95)

20 min EMOM 1) 10 Pull-ups 2) 10 Ring Dips 3) 50 Double Unders 4) Rest

Every 4 mins (for 20 mins) 1 min Bike (RPE 8/10) 400m Run *score time each round, including bike

16 min AMRAP 8 Dbl DB Shoulder Press (50s/35s) 16 Toes to Bar 32 Air Squats

8 RFT 8 Bar-facing Burpees 4 Hang Power Cleans (135/95)

5 sets of 2:00 On / 1:00 Off 5 Hang Power Snatch (60-70%) Max rep Double Unders in remaining time

6 RFT 200m Run 10 Toes to Bar

For Time 30-20-10 Calories on a Machine Wall Balls (20/14) Push ups