Daily Workout

STRENGTH Front Box Squat - Regular Stance: 6 x 3 @85% of 8/26, every 60s. CONDITIONING 4 Rounds UB 100 Meter Farmer Carry (70, 53) 25 Russian KBS (70, 53) 25 Goblet Squats (70, 53) *If you put the KBS down during the carry access 1 Minute Wallsit hold for each time...

CONDITIONING In teams of 2: 0:00 - 10:00 20 Box Jumps (24, 20) 20 DB Renegade Rows (50, 35) 20 Calorie Bike 12:00 - 22:00 20 Alt. DB Snatches (50, 35) 20 Walking DB Lunges (single Arm - 50, 35) 20 Hollow Rocks 24:00 - 30:00 Cal Row L2: (20, 15) (35, 25) L1: (20, 15...

STRENGTH 1a) Strict Press: 4 x 5. 1b) DB Hammer Curls: 4 x 10. Rest 60s. CONDITIONING 3 RFT: 750 Meter Row 25 Push Press 115/75 25 T2B L3: (15 T2B per round)(15 T2B per round) L2: (Knee Lifts) L1: (Abmat Sit-ups) (15 Push-ups per round) 25:00 Cap

STRENGTH 1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00 CONDITIONING For time: 10-8-6-4-2 Squat Cleans (155, 105) 20-16-12-8-4 C2B Rx+: (185, 125) L3: (135, 95)(Pull-ups) L2: (115, 75) L1: (95, 65) (Ring Rows x 3) Beginner - Sub 20-15-10-5 Goblet Squats...

STRENGTH Handstand Push-up: Rx+: (Deficit x 20-30 reps - accumulate) Rx: (Strict x 20-30 reps - accumulate) L3: (Kipping x 30 reps - accumulate) L2: (1 Abmat x 20 Reps - accumulate) L1: (Box Push-ups x 30-50 reps - accumulate) Beg: (Box Dips x 30 Reps - accumulate)...

STRENGTH 1) Front Box Squat - Regular Stance: 8 x 3 @80% of 8/26, every 60s. 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. CONDITIONING AMRAP 20: 300 Meter Row 10 Power Snatches (115, 75) 10 Overhead Squats (115, 75)

CONDITIONING For time: 30 Clean + Jerks (135, 95) Run 1 mile 10 Bar Muscle-ups Run 1 mile 100 Burpees L3: (115, 75) (30 C2B) L2: (95, 65) (30 Pull-ups) L1: (75, 55) (50 Ring Rows) *No time cap

STRENGTH 1a) Single Arm DB Bench Press - neutral grip: 4 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows - neutral grip: 4 x 8-10 ea. Rest 30s. CONDITIONING AMRAP 17: 21 Air Squats 15/12 Calories on Rower 9 DB Hang Power Snatch (50, 35) (9 Reps each side) L3: (45, 30) L2: (35,...

STRENGTH 1) Back Squat Wave Loading: 5-3-1-5-3-1. Rest 2:00 - Start at 50-60% of 1RM - second wave heavier than 1st wave. End at 90-95% of 1RM. 2) RDLs w. bands pulling forward: 4 x 8-10. Rest 90s. CONDITIONING AMRAP 6: KB Thrusters (53, 35) - L1: DBs Thrusters -...

STRENGTH Max in complex of: 1 Push Jerk + 1 Split Jerk CONDITIONING For time: 50 Single Arm DB Push Press (right) (50, 35) 50 Single Arm DB Push Press (left) 50 DB Renegade Rows (right/left = 2 rep) (50, 35) 50 Burpees 50 Pull-ups Rx+: (C2B Pull-ups) L2: (35, 25)...

STRENGTH 1) Front Box Squat - Regular Stance: 8 x 3 @75% of Last Monday, every 60s. 2) Power Clean: 5 x 2 @75%, every 60s. CONDITIONING "Crazy Train" AMRAP 5: 1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95) L3: (115, 75) L2:(95, 65) L1: (75,...

CONDITIONING For time: 100 KBS (53, 35) 800 Meter Run 75 Overhead Squats (75, 55) 800 Meter Run 50 Box Jumps Overs (24, 20) 800 Meter Run L2: (14, 10) (35, 25) (20, 15) L1: (10, 8) (35, 25 - Russian Swings) (20, 15 Step-ups) 30:00 Time Cap