Workout of the Day

20 min EMOM:

Min 1- 9 Hang Power Snatches (155/105)
Min 2- 12 Wall Balls (20/14 lb)
Min 3- 40-Second Hollow Hold
Min 4- 10/8 Cal Bike
Min 5- Rest

Read More

20 Min EMOM:

Minute 1: 8-10 DB Box Step-Overs
Minute 2: 40-Second Plank Hold
Minute 3: 12-15 Calorie Row
Minute 4: 15 Dual DB Front Squat
Minute 5: Rest

Read More

5 Rounds for Time:

12 DB Front Rack Reverse Lunge Steps
10 Dual Dumbbell Thrusters
8 Lateral Burpees over DB

Load: 50/35 lbs

Read More

EMOM 16

Minute 1: 12-15 Dumbbell Thrusters
Minute 2: 40 Double-Unders
Minute 3: 10 Burpee Box Jumps
Minute 4: 5 Shuttle Runs (25 ft down and back =1)

Read More

For Time (Partition Any Way):

800m Run
+
3 rounds:
15 Kettlebell Swings (53/35 lb)
15 Box Jumps (24/20 in)
15 Situps
+
800m run

Read More

2:00 AMRAP
10 American Kettlebell Swings
10 Kettlebell Goblet Squats
Max Burpees in remaining time

–rest 1:00–

X4 sets

Read More

20-Minute EMOM:

Min 1- 12 Dual Dumbbell Hang Power Cleans
Min 2- 15 Box Jump Overs (24/20 in)
Min 3- 15/12 Cal Bike
Min 4- Rest

Read More

Biking DT:

40 Calorie Bike
1 Rounds of DT
30 Calorie Bike
1 Round of DT
20 Calorie Bike
1 Round of DT
10 Calorie Bike

1 Rounds of DT= 12 Deadlifts, 9 hang power cleans, 6 push jerks

Read More

Every 3:00 x 5 rounds

50 double unders
10 dual Dumbbell Shoulder to Overhead
8 burpees over the DBs
6 DB box stepovers to 20″ box

For each round add 2 stepovers. If you don’t finish the reps in the round, drop back to 6 reps”

Read More

For Time:

40 Wall Balls
30 Suitcase Dumbbell Lunge Steps
20 Pull-Ups
30 DB Box Step Overs, one DB
40 Wall Balls

NOTE: Only one DB is needed for Stepovers, can be held anyway but one hand must be on the DB at all times.

Read More

15 min EMOM

Min 1: 11/8 Calorie Row
Min 2: 15 Russian Kettlebell Swings
Min 3: 10 Toes-to-Bar

Add 1 Calorie and 1 Toes to bar each round

Read More

16-Minute EMOM:

Minute 1: 50-60 Double unders
Minute 2: 12/10 Calorie Bike
Minute 3: 15 Push-Ups
Minute 4: :30 Arch Hold

*After The EMOM, immediately complete 60 Abmat Situps for time in as sets time as possible.

Read More

6 min AMRAP:

1.2.3.4.5… Devil’s Press
2.4.6.8… Weighted Box Step Overs
1.2.3.4.5… Wall Walks

–rest 4:00–

For Time:

10, 8, 6, 4, 2 renegade row
10, 8, 6, 4, 2 bodyweight box stepover
10, 8, 6, 4, 2 hand release pushup

5 Minute Cap on Part B

NOTE:

The starting number in Part B is based on the round you make it to on the amrap. So if you make it to the round of 10 db box stepovers, your ‘for time’ piece starts at 10 and counts down.

Read More

18 Min EMOM:

Min 1: 2 Shuttle runs + Max Dual DB Hang Power Cleans

Min 2: 5 Burpees over Dumbbell + Max Dual Dumbbell Hang Snatch

Min 3: Rest

*NOTE*

Each round increases the shuttle runs and burpees by 1 rep.

Read More

6 Min AMRAP:

8 Hang Clean and Jerks, 115/75lbs
8 Lateral Burpee Box Jump Overs
24/20 Row Calories

rest 3 min

For time, partitioned any way:
16 Squat Clean Thrusters
24 Box Jump Overs
42/36 Row Calories

16-minute cap for entire workout

Read More

In 2:00:

2 rounds:
6 Dual Dumbbell Push Press
7 Dual Dumbbbell Front Squat
8 Burpees over the DB
–rest 1:30–

X3 sets

Read More

20-Minute EMOM:

Minute 1: :45 Bike Calories
Minute 2: 1 Round of Cindy
Minute 3: :30 Dual Dumbbell Push Press
Minute 4: Rest

1 Rounds of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

Read More

14/11 Calorie Bike
7 Thrusters
7 Lateral Burpees over the Bar
7 Thrusters
14/11 Calorie Bike
–rest 3:00–

X3 sets

Load: 115/75 lbs

Read More

12 Min AMRAP:

1000m Run
+
AMRAP with Time Remaining:
All on 1 arm:
8 DB Hang Snatch
6 Goblet Squat
4 Shoulder to overhead
repeat on the other arm

Load: 70/50lbs

Read More

In 2:30:

15/12 Calorie Bike
12 Dumbbell Thrusters
Max Burpee Box Jump Overs

–rest 1:30 then start again–

Read More

Want these FREE daily workouts delivered straight to your inbox?

Enter your details below to sign up

>