Daily Workout

PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes... 100m Run 12 Wall Balls (20/14)|(14/10 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. PARTNER FINISHER NOT FOR TIME 100 Alt. Partner Plank "Hi-Fives"*...

WORKOUT EMOM x 21 MINUTES MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)(20/10)* MIN 2 - 8 C2B Pull-ups(Pull-ups/banded)(Ring Rows) MIN 3 - 20/15 Cal Row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press COOL...

SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in...

SKILL EMOM x 10 MINUTES MIN 1 -- 4 Thrusters (Building)* MIN 2 -- :40 Practice Gymnastic Kipping Pull-up** BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thruster (95/65)|(65/45)(45/35) Pull-Up(Banded)(Ring Rows) OPTIONAL COOL DOWN FOR RECOVERY 3:00 Slow Pedal on Bike 2:00...

WORKOUT 4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)|(35/26)(26/18) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- FINISHER "TABATA" 8 ROUNDS, :20 ON / :10 OFF TABATA 1 - Hollow Hold -Rest 1:00- TABATA 2 - Deadbugs *Complete all 8 Rounds of T1 then transition to...

EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30x1)* WORKOUT FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)(135/105)* *After Every Set Complete... 8 Handstand Push-ups (Strict Optional)(DB Press)(Push-ups) 16 Plate G2OH (45/25)|(25/15) COOLDOWN Foam Roll 2:00 Thoracic...

WORKOUT "OPEN 20.5" FOR TIME 40 Ring Muscle-Ups* 80 Cal Row 120 Wall Balls (20/14)|(14/10) -20:00 Hard Cap- *Reps can be broken up and completed in any order. (Score is Time) FINISHER FOR QUALITY 100 Hollow Rocks

WORKOUT IN TEAMS OF 3... AMRAP x 13 MINUTES P1 Completes... 6 Toe 2 Bar(Knee Raises)(Situps) 14 Russian KB Swing (70/53)|(53/35)(45/25) 24 Double Unders(singles) While P2... Wall Sit Hold While P3... Rests -Rest 2:00- ON A 7:00 RUNNING CLOCK... Max Cal Row

STRENGTH ON A 25:00 RUNNING CLOCK... Build to 1RM Clean & Jerk WORKOUT 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75)(95/65) 10 Shoulder to Overhead

SKILL ON A 12:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box Walk Intermediate - Box Walk or Guided Walk Advanced - Guided Walk or Free Walk WORKOUT EMOM x 15 MINUTES MIN 1 - MAX Push-Ups MIN 2 - 20/16 Cal Row MIN 3 - MAX V-Ups (Score is...

Workout 3 SETS 30 DB Hang Squat Clean (50/35)|(35/20) 30 Pull-ups or Ring Rows 800m Run -Rest 1:30 b/t Sets-

"THE 20/20 EXPERIENCE" AMRAP x 20 MINUTES* 20 Box Jumps (24/20)(20/12) 20 Push Press (115/75)|(75/55)(45/35) *Every 3:00 including 3,2,1 go...perform 20 Sit-Ups COOL DOWN FOR RECOVERY 2:00 Calf/Achilles Smash on Barbell (L) 2:00 Calf/Achilles Smash on Barbell...