Daily Workout

Strength Strict Pull-ups: 3 x Max. Rest 3:00 METCON 5 Rounds of: Run 400 Meters 20 Ground to Overhead with a plate (45, 25) 12 Burpees to your Plate L3: (35, 15) L2: (25, 10) L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees) 25:00 Cap

STRENGTH Back Squat: 1RM. Rest 3:00. METCON AMRAP 18: 40 Double Unders 30 Abmat Sit-ups 20 Calorie Row 10 Hang Power Cleans (135, 95) L3: (115, 75) L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65) L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53,...

METCON ”Jack” AMRAP 20: 10 Push Press (115, 75) 10 KBS (53, 35) 10 Box Jumps (24, 20) L3: (95, 65) (45, 25) L2: (75, 55) (35, 25) (20, 15) L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

STRENGTH Low Box Squat 6 x 2 @70%, every 60s. METCON ”Sandstorm Task Domain” 5 RFT: 10 Deadlifts (225, 155) 200 Meter Run L3: (185, 125) L2: (155, 105) L1: (135, 95) 10:00 Cap

GYMNASTICS Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or Walk METCON EMOM 25: Minute 1: 1 Turkish Get-up each arm (53, 35) Minute 2: 10 Goblet Squats (53, 35) Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)...

STRENGTH Close Bench Press: 10-8-6-4, adding weight each set. Rest 90s. METCON 5 Rounds of: 2 Minutes Max Calories on the Rower or Assault Bike 100 Meter Farmer Carry (70, 53) Rest 60s. *Score = total calories after all 5 rounds

STRENGTH Squat Clean + Jerk: 5 x 2. Rest 90s. METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans)...

STRENGTH Push Press: 1RM. Rest 2:00 METCON For time: 30-20-10 DB Renegade Rows (total) DB Push Press Alternating Arms(neutral grip) (total) DB Cleans *Use the same weight for all 3 movements. *Athlete choice of weight. 18:00 Cap

STRENGTH Low Box Squat, Moderate Stance: 8 x 2 @65%, every 60s. METCON ”Icebreaker” AMRAP 7: 4 Squat Cleans (185, 125) 40 Double Unders Rx+:(225, 155) L3: (135, 95) L2: (115, 80) (40 Double Under Attempts)

METCON 10 Rounds of: 50m Sledpushes. Rest 60s. 8 Rounds: 50m Sledpull Backpedal. Rest 60s. 6 Rounds of: 25m KB Front Rack Carry. Rest 60s. 4 Rounds of: 20s 25 Ft. Handstand Walk or 40 Shoulder Taps

METCON 5 Rounds of: 15 T2B 12 Burpees 400 Meter Row Rest 60s. L2: (Knee Lifts) L1: (Sit-ups) (8 Burpees per round) 22:00 Cap Score = total time. UPPER 1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s. 1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

STRENGTH Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. Rx+:(Use a heavy band over the bar). METCON ”3” For time: 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 35) 10:00 Cap