Workout of the Day
WORK CAPACITY:
On a 30:00 Running Clock:
0:00-15:00
Row For Calories*
@3:00, 6:00, 9:00, 12:00
*Complete:
5 Plate Turkish Sit Ups (45/25)
10 Plate Jumps
15 Deficit Reverse Lunges (standing on plate)
2:00 Rest
AMRAP in 13 Minutes:
100' Plate Goblet Carry 45/25 (25' out and back)
50 Flutter Kicks
10 50' Shuttle Runs
50 Plate Russian Twists (45/25)
50 Air Squats
WORK CAPACITY:
For Time:
400 Meter Run
40 Wall Balls (20/14)
30 Pull Ups
20 Thrusters (95/65)
80' Handstand Walk (20' increments)
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
4 Rounds For Total Calories:
AMRAP in 2:00 / 2:00 Rest
14 Burpees Over Rower
Max Calorie Row
STRENGTH:
2:00 Max Rope Climbs
2:00 Max Kettle Sumo Deadlift High-Pull (70/53)
WORK CAPACITY:
3 Rounds For Time:
10 Deadlift (185/135)
8 Bar Muscle Ups
3:00 Rest
then
3 Rounds:
8 Front Squats (185/135)
10 Strict Handstand Push Ups
STRENGTH:
EMOM for 10 Minutes:
Squat Clean & Split Jerk
1 Rep
WORK CAPACITY:
5 Rounds For Total Reps:
AMRAP in 3:00 / 1:00 Rest
2 50' Shuttle Run
2 Lateral Burpees
2 Hang Squat Snatch (115/75)
4/4, 6/6, 8/8, etc..
STRENGHT:
In 10:00 Establish a
Heavy 3 Position Squat Snatch Complex:
1 High Hang + 1 Below Knee + 1 Floor
WORK CAPACITY:
AMRAP in 7 minutes:
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6/6, 9/9, 12/12, etc...
STRENGTH:
Power Clean 5-5-5-5-5
WORK CAPACITY:
For Time
Buy-In: 400 Meter Dumbbell/Kettlebell Farmer Carry (50/35)
Then:
40 Lunge-Lunge-Squat (75/55)
40 Ring Rows
30 Push Ups
400 Meter Run
30 Lunge-Lunge-Squat
30 Ring Rows
25 Push Ups
300 Meter Run
20 Lunge-Lunge-Squat
20 Ring Rows
20 Push Ups
200 Meter Run
WORK CAPACITY:
“Christine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
STRENGTH:
Deadlift 5-5-3-2-1
WORK CAPACITY:
Every 4:00 for 16:00
25/20 Calorie Bike
60 Double Unders
10 Front Squats (155/105)
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
400 Meter Run
16 Burpee Chest to Bar Pull Ups
400 Meter Run
12 Burpee Chest to Bar Pull Ups
400 Meter Run
8 Burpee Chest to Bar Pull Ups
400 Meter Run
4 Burpee Chest to Bar Pull Ups
STRENGTH:
Barbell Z-Press 5-5-5-5-5-5
WORK CAPACITY:
On a 30:00 Running Clock:
3 Rounds:
12/9 Calorie Bike
12 Push Press (95/65)
4:00 Rest
3 Rounds:
60 Double Unders
12 Thrusters (95/65)
4:00 Rest
Then
For Time:
24/18 Calorie Bike
24 Push Press (95/65)
120 Double Unders
24 Thrusters (95/65)
In remaining time
Establish a 3RM
Hang Squat Clean
WORK CAPACITY:
4 Rounds For Total Calories:
2:30 on / 1:00 off
8 Single Dumbbell Burpee Box Step Overs (20") (50/35)
Max Calorie Row
STRENGTH:
Deadlift 10-10-10-10-10
WORK CAPACITY:
“Kelly”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20 in.)
30 Wall Balls (20/14 lb)
WORK CAPACITY:
“Ingrid”
10 Rounds For Time:
3 snatches (135/95 lb)
3 burpees over the bar
STRENGTH:
Power Snatch 5-5-5-4-4-3-3
WORK CAPACITY:
4 Rounds For Time:
50 Double Unders
8 Hang Squat Cleans (115/85)
8/6 Strict Chin Ups
1:00 Rest
STRENGTH:
Pause Front Squat 5-5-5-5-5-5
WORK CAPACITY:
5 Rounds For Time:
20 Kettlebell Swings (53/35)
20 Ab Mat Sit Ups (or V-Ups)
10 Strict Pull Ups
1:00 Rest
STRENGTH:
EMOM for 10 Minutes:
10 Single Arm Dumbbell or Kettlebell Row (5 Reps per side)
WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
20 Dumbbell Curl and Press (35/20)
2:00 Rest
500/450 Meter Row
15 Bench Press (185/125)
2:00 Rest
WORK CAPACITY:
“12 Days of Christmas”
For Time:
1 Deadlift (115/80)
2 Clean and Jerks (115/80)
3 Front Squat (115/80)
4 Thrusters (115/80)
5 Burpees
6 Chest to Bar
7 Box Jumps (24/20)
8 Toes to Bar
9 Wal-Balls (20/14)
10 Kettlebell Swings (24/16)
11 Handstand Push-ups
120 Double-unders
Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.
Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc
STRENGTH:
Sumo Deadlift 5-5-5-5-5
WORK CAPACITY:
AMRAP in 18 Minutes:
1 Clean (205/145)
2 Wall Walks
3 Burpee Box Jump Overs (24"/20")
WORK CAPACITY:
4 Rounds For Total Reps:
AMRAP in 3:00 / 1:00 Rest
250/200 Meter Row
25 Wall Balls (20/14)
Max Ring or Bar Muscle Ups
STRENGTH:
Back Squat 3-3-3-3-3-3-3-3
