The Daily Dose (2022)

August

2022-08-13

• Every 2 Min for 24 Min:
  • 5x DB Thrusters
  • 4x DB Front Squats
  • 3x DB Ground-To-Overhead

2022-08-12

• Every 3 Minutes x 8 Rounds
  • 8x DB Ground To Overhead
  • 8x KB Snatches
  • 30x Double-Unders

2022-08-11

• 1x Round
  • 100x KB Swings
  • 100x Goblet Squats
  • 100x Overhead Lunges

2022-08-10

• 5x Rounds:
  • PC & J + HC & J
  • 10x DB Snatch
  • 20x Double-Unders

2022-08-09

• For Time:
  • 3x Front Squats (with pause) (2@ 185, 205, 225 lbs)
  • 12x KB Snatch
  • 3x5 Back Squat (@ 225lbs)
  • 3x5 Push-Press (@ 135lbs)

2022-08-08

• 5x Rounds
  • 8x Single Arm DB Cluster
  • 6x Deadlifts
• 5x Rounds
  • 10x DB Snatches
  • 10x Push-Ups
• 5x Rounds
  • 10x SLunges
  • 10x Reverse Crunches
  • 10x Push-ups

2022-08-07

• EMOM x20 Min:
  • 10x DB Power Snatch
    
  • 15x Push-ups
    
  • 10x DB Hang Clean + Press
    
  • 15x Sit-Ups

2022-08-06

• For Time:
  • Clean Complex:
    • front squat, hang clean, split jerk
      • (135x2-185x2-205x4-185x2-135x2)
    • 4x6 reps:
      • front rack lunge (135 lbs)

2022-08-05

• 100 total reps of:
  • DB Snatch + Thruster + Single Arm Overhead Lunge
    
  • Double-Unders

2022-08-04

• Every 2 Min x 20 min:
  • 5x Back-squat
  • 1x Front-squat
    (@ 225 lbs)

2022-08-03

• EMOM x15 Min
  • 10x Double DB Snatch
    
  • 15x Squats
    
  • 20x Double Unders

2022-08-02

• 8x Rounds Of:
  • 10x KB Snatch (55 lbs) (5x each side)
  • 5x Deadlift (225 lbs)

2022-08-01

• Clean Complex:
  • 1x Power Clean
  • 2x Front Squat
  • 3x Push Jerk (3x 155, 185, 205 lbs)
  • 4x Rounds Of:
    • 10x DB Power Snatch (2x 65, 2x 75 lbs)

July

2022-07-31

• EMOM x 6 Min:
  • 4x DB/KB Goblet Squat + 4x Goblet Lunges
• EMOM x 6 Min:
  • 8x DB/KB Clean + Push Press from the ground
    
• EMOM x 6 Min:
  • 3x DB/KB Thrusters + 4x Overhead Lunges

2022-07-30

• 5x Rounds Of:
  • 5x Back Squat
    • (185, 205, 225, 275, 295 lbs)
      
  • 30x DB Hang Power Clean & Press
    • (50 lbs, switch after 5x each side)

2022-07-29

• In 15 min:
  • Work up to heavy thruster (115 - 225 lbs)
• 4x Rounds Of:
  • 6x Devils Press
  • 8x DB Burpees (55 lbs)

2022-07-28

• 100x DB Death Drops (with 2 50# DBs)
  • (Sprawl -> Deadlift -> Hang Clean -> Thruster = 1 Rep!)

2022-07-27

• EMOM x 24 Min
  • 3-2-1 Reps Of:
    • DB Deadlift
      
    • DB Cluster
      
    • DB Ground-To-Overhead

2022-07-26

• For Time:
  • 5-4-3-2-3-4-5x power cleans:
    (135, 185, 205, 225lbs)
    
  • 12x KB Swings (70 lbs)

2022-07-25

• AMRAP 14x Min:
  • 6x DB Front Rack Reverse Lunge
    
  • 6x DB Hang Clean and Press
    
  • 6x DB Deadlifts

2022-07-24

• AMRAP x20 Min:
  • 10x DB Snatch
    • (65 lbs from floor)
      
  • 20x Barbell Lunge
    • (115lbs, 10x back/10x front)

2022-07-23

• For Time:
  • 10-9-8-7-6-5-4-3-2-1x Reps Of:
    • Lungsters (2x Reverse Lunge + Squats)
      
  • 1-2-3-4-5-6-7-8-9-10x Reps Of:
    • DB Hang Power Snatches

2022-07-22

• 5x Rounds Of:
  • 75x Double Unders
    
  • 25 Cals Assault Bike
    
  • 12x Barbell Thrusters (125 lbs)

2022-07-21

• 4x Rounds Of:
  • 10x DB Burpees
    
  • 15x Sit-Ups
    
  • 20x Single-Leg V-ups
    
  • 15x Sit-Ups
    
  • 10x DB Burpees

2022-07-20

• 5x Rounds Of:
  • Clean Complex:
    • 2x Front Squat, 2x Hang Clean
      
  • 5x Box-jump
    
  • 10x Double DB Snatches

2022-07-19

• 6x Rounds Of:
  • Clean Complex
    • (HPC + J + HC + J)
      
    • 135x2, 185x2, 205x2
      
  • 12x DB/KB Snatches

2022-07-18

• 5x Rounds Of:
  • 5x Back Squat (225 lbs)
  • 16x DB Hang Power Clean + Press (8x each side)

2022-07-17

• Every 2x Min x 10x Cycles
  • 10x Clusters
  • 8x Box Jumps

2022-07-16

• 7x Rounds Of:
  • 2x Split Cleans
  • 15x KB Swings
  • 20x Double-Unders

2022-07-15

• 1 Round
  • 100x KBx Switch Hand Snatches

2022-07-14

• 6x Rounds Of:
  • 3x Power Snatch (155 lbs)
  • 10x Alt DB Snatch (55lbs)
  • 10x Alt DB Clean + Press (55 lbs)

*finish with 3x5 Back Squat (225 lbs)

2022-07-13

• Every 2 Min x 10 Min:
  • 12x DB Step-Ups
    
  • 10x DB Front Rack Squats

2022-07-12

• For Time:
  • 3x Power Clean (155 lbs)
  • 12x KB Swings
  • 3x Power Clean (185 lbs)
  • 12x KB Swings
  • 3x Power Clean (205 lbs)
  • 12x KB Swings
  • 3x Power Clean (205 lbs)
  • 12x KB Swings
  • 3x Power Clean (185 lbs)
  • 12x KB Swings
  • 3x Power Clean (155 lbs)

2022-07-11

• EMOM x12 Min
  • 25x Double-Unders
    
  • 8x Thrusters (115 lbs)

2022-07-10

• Every 2 Min x 20 Min:
  • 5x Back Squat
    
  • 1x Front Squat
    (225 lbs)

2022-07-09

• 20-15-10-5x Reps Of:
  • Alternating DB Snatches
• 5-10-15-20x Reps Of:
  • Push-Ups

2022-07-08

• 6x Rounds Of:
  • 5x Barbell Thruster
  • 10x Dumbell Deadlift
  • 10x DB Snatch

2022-07-07

• 2x Rounds:
  • 40x KB Switch-Hand Swings
  • 30x KB Push Press
  • 20x KB Single Arm Snatch
  • 10x Push-Ups

2022-07-06

AJF

2022-07-05

AJF

2022-07-04

• Snatch-tastic + ARMageddon (100x Snatches)
  • 100x DB Snatches (broken up however you want)
  • 100x Hammer Curls
  • 100x Tricep Extensions

2022-07-03

• 3x Rounds Of:
  • 30x Squats
  • 20x DB Hang Clean & Press
  • 10x DB Single Arm Devils’ Press

2022-07-02

• 50x Reps For Time:
  • 50x DB Slurpees
    • (1x DB Squat + 2x DB Lunges (suitcase) + 3x DB Burpee)

2022-07-01

• Every 30 Seconds for 3 Min
  • 8x Heavy Goblet Squats
• Every 45 Seconds for 6 Cycles
  • 10 Single Arm Thrusters (5 Each Side)
• EMOM x 5 Min
  • 12 Single Arm Overhead Walking Lunges

June

2022-06-30

• EMOM x 20 Min
  • 15x KB Swings
  • 12x Goblet Squats

2022-06-29

• 4 Rounds:
  • 10x Double-DB Snatch
  • 25x Double-Unders

2022-06-28

• EMOM x 24 Min
  • 15 Push-Ups
  • 5x Single Arm devils Press
  • 12 KB Swings (American)

2022-06-27

• 50x reps:
  • Bear complex (DL + CL + FS + PP + FS + PP)
• 50x Reps Of:
  • DB Power Clean + DB Snatch

2022-06-26

• 4x Rounds
  • 15x Goblet Squats
  • 20x Single Arm DB Thruster (R)
  • 25x Double-Unders
  • 15x Goblet Squats
  • 20x Single Arm DB Thruster (L)
  • 25x Double-Unders

2022-06-25

• EMOM x 25 Min
  • 10x DB Deadlifts
  • 8x DB Hang Clean
  • 10x DB Push Press
  • 12x Sit-Ups
  • 15x Squats

2022-06-24

• 8x Rounds:
  • 16x DB Hang Power Snatch
  • 8x Box Jumps
    
  • 4x Front Squat

2022-06-23

• 6x Rounds:
  • 8x DB Thrusters
    
  • 8x Burpees
    
  • 20x Double-Unders

2022-06-22

• EMOM for ALAP:
  • 3x Power Clean
    
  • 2x Front Squat
    
  • 1x Split Jerk
    • Rounds 1-5: 135 lbs
      
    • Rounds 6-10: 155 lbs
      
    • Rounds 11-15: 185 lbs
      
    • Rounds 16-20: 205 lbs
      
    • Rounds 21-25: 225 lbs

2022-06-21

• 20x EMOM
  • 12x Deadlifts
    
  • 9x Hang Power Cleans
    
  • 6x Push-Press

2022-06-20

• 12x EMOM
  • 3x Power Clean
  • 3x Front Squat
    
  • 3x Push-Press
• 8x EMOM
  • 16x Single Arm DB Power Clean + Press
    • 8x each arm

2022-06-19

• 20x Min Heavy Bag
  • 100x DB Thrusters

2022-06-18

• 15x EMOM
  • 10x Ground-to-Overhead
    
  • 15x Body-weight Squats

2022-06-17

• 18x EMOM
  • 12x DB Snatches
    
  • 8x Goblet Squats
    
  • 12x DB Clean + Jerk

2022-06-16

• 15x Rounds (heavy)
  • 3x DB Single Right Arm Thruster
  • 3x DB Single Right Arm Snatch
  • 3x DB Single Left Arm Thruster
  • 3x DB Single Left Arm Snatch

2022-06-15

• 6x Rounds
  • 12x KB Swings
    
  • 8x Goblet Squats
    
  • 10x KB Clean + Press
    
  • 12 Cals (assault bike)

2022-06-14

• 20x EMOM
  • Min 1: 10x KB Swings + 5x Thrusters
    
  • Min 2: 8x Alt DB Snatches + 10x Push-ups

2022-06-13

• 7x Rounds
  • 7x DB Power Cleans
    
  • 7x DB Thrusters
    
  • 7x DB Burpees

2022-06-12

• 15x EMOM
  • 8x DB Snatches
    
  • 12x Goblet Squats
    
  • 12 Cal (assault bike)

2022-06-11

• 6x Rounds
  • 15x Deadlifts
    
  • 12x Alternating DB Lunges
    
  • 9x DB Front Squats
    
  • 6x Thrusters

2022-06-10

• 20x EMOM Min
  • 4x DB Power Cleans
    
  • 3x DB Push-Press
    
  • 2x DB Squat Cleans
    
  • 1x DB Thruster

2022-06-09

• 10x Rounds
  • 5x Devil’s Press
  • 10x Alternating Snatches
    
  • 10x DB Burpees

2022-06-08

• 20x Rounds Of:
  • 5x DB Snatch
  • 4x DB Overhead Lunge
  • 3x SA DB Push-Press
  • 2x SA DB Front Squat
  • 1x SA DB Thruster

2022-06-07

• 5x Rounds Of:
  • 5x Weighted Slurpees
    • (2x DB Front Squats, 2x DB Lunges, 1x DB Burpee = 1 rep)
      
  • 20x Double-Unders

2022-06-06

• 50 Reps Of (55 lbs):
  • DB Snatch + Reverse Lunge
  • DB Snatch + Reverse Lunge + Press
  • DB Split Snatch (Catch in Reverse Lunge)
• 25 Reps Of:
  • heavy DB Snatch (85 lbs)

2022-06-05

• Every 45 Seconds x 50 Cycles
  • DB Renegade Rows (2x)
  • DB Push-Up
  • DB Devil’s Press
  • DB Thruster

2022-06-04

• 25 Min of:
  • Single Arm DB Hang Snatch ->
    • Single Arm DB Front Squat ->
      • Single Arm DB Hang Power Clean ->
        • Single Arm DB Push Press

2022-06-03

• EMOM x 21 Min
  • 25x Double-Unders
    
  • 10x DB Split Squat
    
  • 12x DB Bench Press

2022-06-02

• 10 Rounds
  • 12x Goblet Squats
  • 12x KB Swings
  • 12x DB Push Press

2022-06-01

• EMOM x20 Minutes
  • 5x Single Arm DB Snatch + 5x Single Arm DB Overhead Lunge (R)
  • 5x Single Arm DB Snatch + 5x Single Arm DB Overhead Lunge (L)

May

2022-05-31

• 8x Rounds Of:
  • 12x Double DB Deadlifts
  • 9x Double DB Hang Clean
  • 6x Double DB S20H

2022-05-30

• 25-20-15-10-5x reps of
  • DB Devil’s Press
  • Squats

2022-05-29

• 100x Reps Of
  • DB Deadlifts
  • DB Push-Press

2022-05-28

• Every 90 seconds x 6 Rounds
  • 10x DB Single Arm Thruster
  • 6x D-Ball Tosses

2022-05-27

• 1 Round
  • 100x KBx Switch Hand Snatches

2022-05-26

• 10x Rounds Of:
  • 12x DB Hammer Curls
  • 10x DB Bench
    
  • 8x DB Rows

2022-05-25

• 8x Rounds Of:
  • 8x Back Squat (with bands)
    • (185-225 lbs)
  • 8x DB Hang Power Clean + Press
    • (65 - 80 lbs)

2022-05-24

• 6x Rounds Of:
  • 5x Front Squat
    • (185-225 lbs)
  • 10x DB Snatch (alternating)
    • (60 lbs)
  • 5x Box Jumps

2022-05-23

• 8x Rounds Of:
  • Barbell Power Clean + Hang Clean 2x
    • (155 - 225 lbs)
  • 5x5 Back Squat
    • (225 lbs)
  • 20x Double-Unders

2022-05-22

• 6x Rounds Of:
  • 10x KB swings
    • (70 lbs)
      
  • 8x DB Hang Clean + Press
    
  • Deadlift x5
    • (225 lbs)

2022-05-21

• 10 Rounds:
  • 10x Burpees
  • 10x Squats
  • 10x Push-Ups
  • 10x Sit-Ups

2022-05-20

• 6x Rounds Of:
  • 4x Front Squat
    
  • 12x KB Snatch
    
  • 20x Double-Unders

2022-05-19

• 5x Rounds Of:
  • 6x Reverse Lunge (barbell)
    
  • DB Power Clean + Press
    
  • 6x Box Jumps

2022-05-18

• EMOM x 20 Min
  • 5x Back Squat
  • DB Clean + DB Hang Power Snatch

2022-05-17

• EMOM x20 Min:
  • DB Clean +
    
  • DB Ground to Overhead

2022-05-16

• EMOM x24 Min:
  • DB Snatch +
    
  • DB Thruster +
    
  • DB Devil’s Press

2022-05-15

• AMRAP 15 Min:
  • Power Clean +
  • Hang Clean +
  • Split Jerk

2022-05-14

• Every 3 Min for 18 Min:
  • 4x Deadlift (225 lbs)
  • 5x Pull-ups
  • 6x Box-Jumps
  • 7x Devils Press (50 lbs)

2022-05-13

• 6x Rounds Of:
  • 5x Back Squat (heavy-ish)
  • 20m Farmer Walk (100 lbs)
  • 12x DB Power Snatch (55 lbs)

2022-05-12

• EMOM x20 Min:
  • 5 Push-Ups
    
  • 10 Toe-Touches
    
  • 15 Squats

2022-05-11

• 5x Rounds Of:
  • 12x KB Swings
    (70 lbs)
    
  • 10x Barbell Walking Lunges
    (135 lbs)
    
• 4x3 Burpee Box Jumps

2022-05-10

• “pick yourself up”
  • Power Clean
    • Weight = body weight
      
    • Reps = age

*200 lbs x 39 reps

2022-05-09

• 5x Rounds Of:
  • 10x DB Deadlift
    
  • 8x DB Hang Clean + Press
    
  • 6x DB Clean

*Abs

2022-05-08

• 6x Rounds
  • 15x Squat
    
  • 12x Push-Ups
    
  • 9x Sit Ups
    
  • 6x Lunges
    
  • 3x Pull Ups

2022-05-07

• Every 90 Seconds x 15 Rounds
  • 8x DB devils Press
  • 20x Double Unders

2022-05-06

• EMOM x 20 Min:
  • Clean Complex
    • Front Squat + Hang Power Clean + 2x Push Jerk
• 3x5 Box Jumps

2022-05-05

• 7x Rounds (20 min time-cap):
  • 1x Clean (barbell)
    • (185 lbs)
  • 5x Pull-ups
    
  • 10x Push-Ups
    
  • 15x Squats

2022-05-04

• AMRAP in 20 Min:
  • 5x Back Squat
    • (225, 275, 315* lbs)
  • 10x Alt DB Hang Power Snatch

2022-05-03

• 8x Rounds Of:
  • 6x Barbell Front Rack Reverse Lunges
    
  • (155, 185 lbs)
    
  • 10x Alt DB Hang Power Clean + Press
    
  • (60 lbs)
    
  • 20x Double-Unders

2022-05-02

• 5x Rounds Of:
  • 12x KB Snatches
    • (55, 70lbs)
      
  • 5x Deadlift
    • (225 lbs)
      
  • 6x Overhead Press
    • (115, 135 lbs)

2022-05-01

• Active Rest:
  • 30 sec work:rest
    • Sledge Hammer
    • Tire Flip
    • Heavy Bag

April

2022-04-30

• 5x Rounds Of:
  • 5x Back Squat
  • 5x Box Jump
  • 8x Ground-to-Overhead

2022-04-29

• EMOM x25 Min
  • 12x Push-Ups
  • 14x Squats
  • 12x DB Snatches
  • 10x DB Suitcase Lunges
  • 8x Single Arm DB Clusters

2022-04-28

• 9x Rounds Of:
  • 3x Hang Clean (185, 205, 225 lbs)
  • 2x Split Jerks (185, 195, 205 lbs)

15x Curls (in the squat rack)

2022-04-27

• EMOM x25 Min
  • 12x Push-Ups
  • 14x Squats
  • 12x DB Snatches
  • 10x DB Suitcase Lunges
  • 8x Single Arm DB Clusters

2022-04-26

• EMOM x10 Min
  • 10x DB Push Press
  • 10x DB Front Squats
• EMOM x10 Min
  • 12x Push-ups
  • 12x KB Swings
• EMOM x10 Min
  • 14x DB Thrusters
  • 14x DB Overhead Lunge

2022-04-25

• 5x Rounds Of:
  • Weighted Sled Push
  • 6x Single Arm DB Snatch + Power Clean + Press
  • 20x Double Unders

2022-04-24

• 7x Rounds Of:
  • Weighted Sled Push
  • DB Snatch + Power Clean + Press
  • Double Unders

2022-04-23

• 8x Rounds Of:
  • 10x DB Burpee (55 lbs)
  • 3x Front Squat (225 lbs)

2022-04-22

• Heavy Double OHS
  • 135, 155, 185, 205 lbs
  • 50x DB Devils Clean

2022-04-21

• 8x Rounds Of:
  • 20x Squats
  • 20x Push Ups

2022-04-20

• 10x Rounds Of:
  • 12x DB SA Power Snatch
  • 12x DB Reverse Lunges
  • 12x DB SA Power Snatch
  • 12x DB Bulgarian Split Squat

2022-04-19

• 10x Rounds Of:
  • 10x SA DB Power Clean + Press
  • 10x Goblet Squat

2022-04-18

• 5x Rounds Of:
  • 5x Power Snatches (135 lbs)
  • 3x Power Snatches (155 lbs)
  • 2x Power Cleans (185 lbs)
  • 1x Power Clean (205 lbs)

2022-04-17

• 8x Rounds Of:
  • 6x DB Overhead Lunge (55 lbs)
    
  • 6x DB Deadlift (55 lbs)
    
  • 6 DB Hang clean (55 lbs)

2022-04-16

• 7 Rounds Of:
  • 11x Front Squats (185 lbs)
  • 10x Jerks (135 lbs)

2022-04-15

• 7x Rounds Of:
  • 10x DB Hang Power Clean & Jerk (55 lbs)
    
  • 10x DB Hang Power Snatch (55 lbs)
    
  • 10x Burpee Box Jump Overs (24/20”)

2022-04-14

• Every 90 Seconds x 15 Rounds
  • 8x DB devils Press
  • 20x Double Unders

2022-04-13

• 5x5 Pause Squats
  • (225 lbs)
• Heavy Double Back Squat
  • (315 lbs)
• Seated box jumps
  • 3x3 (increasing height)

2022-04-12

• Clean Complex
  • Power Clean + Hang Power Clean + Split Jerk
  • 4x Rounds Of:
    • 15x KB Switch Hand Snatch (55 lbs)

2022-04-11

• 5x Rounds Of:
  • 12x SA DB Clusters (60 lbs)
  • 6x DB Step-ups (60 lbs)
  • 12x DB SA DB Snatches (70 lbs)
  • 6x DB Step-ups (70 lbs)

2022-04-10

• 6x Rounds Of:
  • 9x DB Deadlifts
  • 6x DB Hang Clean
    
  • 3x Shoulder to Overhead
    
  • 5x Burpee Pull ups

2022-04-09

• AMRAP x 20min:
  • 3x Power Snatch (135 lbs)
  • 20x Push-Ups

2022-04-08

• 7x Rounds Of:
  • 8x DB SA Alt Hang Power Clean (60 lbs)
  • 6x Back Squat (225 - 275lbs)
  • 4x Pull-Ups *buy out = 10x seated box jumps

2022-04-07

• 6x Rounds Of:
  • 10 DB Burpee Deadlift (55 lbs)
    
  • 10 DB Step Ups (55 lbs)
    
  • 10 DB Shoulder to Overhead (55 lbs)

2022-04-06

• 25 Minute Time-cap:
  • Work up to heavy clean
    
  • 12 cal assault bike every 2 min

2022-04-05

• 7x Rounds:
  • 3x Deadlift (315 lbs)
    
  • 10x DB Alt Power Snatch (60 lbs)
    
  • 7x Barbell Push Press (135 lbs)

2022-04-04

• EMOM x18 minutes
  • Power Clean
  • 2x Lunge
    
  • Split Jerk (185 lbs) heavy bag warm up

2022-04-03

• 3 Rounds Of:
  • 9-7-5 Reps/Side
    • Single Arm DB Power Snatch
      
    • 50 Double Unders

2022-04-02

• 6x Rounds Of:
  • 12x DB Deadlifts (55 lbs)
  • 8x Barbell Bench Press (185 lbs)
  • 10x DB Reverse Lunge (55 lbs)

2022-04-01

• EMOM x22 Minutes
  • 8x thruster (115 lbs)
  • 10x KB swing (70 lbs)

March

2022-03-31

• 7x Rounds Of:
  • 5x Deadlift (225 lbs)
  • 10x DB Alt Hang Power Snatch (55 lbs)
  • 8x DB Alt Hang Power Clean + Press (65 lbs)

2022-03-30

• Snatches
  • Work up to 70% power snatch
  • 10x Singles
• 5x5 Front Squat
  • Buy out: 20x Burpee + pull-up

2022-03-29

• 5x Rounds Of:
  • 15x Double DB Hang Snatch
    
  • 15x Double DB Squats

2022-03-28

• 20x Rounds Of:
  • 1x Power Clean
    
  • 2x Box Jumps
  • 3x Pull-Ups

2022-03-27

• 45 Minutes Active Rest: (2 min on/1 min off)
  • Heavy bag
  • Tire flip/jump
  • Sledge hammer

2022-03-26

• 4x Rounds Of:
  • 15x Ground-to-Overhead
  • 25x Double-Unders
  • 15x DB Lunges
  • 20x Push-Ups

2022-03-25

• EMOM x15 Minutes:
  • Deadlift
  • Hang Clean
  • Deadlift
    
  • Hang Cluster

2022-03-24

• EMOM x12 Minutes:
  • 12x DB Alt Hang Power Snatch
    • (65, 75 lbs)
  • 8x DB Alt Hang Power Clean + Press
    • (65, 75 lbs)

2022-03-23

• Clean Complex
  • 1x Power Clean
  • 2x Front Squat
  • 3x Push-Press/Jerk
    • (155, 185, 205, 215 lbs)
• (…then)
  • 5x heavy single clean + jerk
    • (235 lbs)
  • 3x(8x) DB Devil’s Clean
    • (55 lbs)

2022-03-22

• AMARP (20 min)
  • 20x Squats
  • 10x DB Push-Press
    • (55 lbs)
  • 5x Deadlift
    • (225 lbs)

2022-03-21

• 6x Rounds Of:
  • 5x Back Squat
    • (255 lbs)
  • 12x DB Snatch
    • (55 lbs)
  • 10x Barbell Walking Lunge
    • (135 lbs)

2022-03-20

• 10x Rounds Of:
  • 10x KB Snatches (each side)
    
  • 15x KB Goblet Squats
  • 20x KB Swings

2022-03-19

• 5x Rounds Of:
  • 8x Devil’s Press
  • 10x DB Lunge (1 suitcase, 1 overhead)
    
  • 50x Double-Unders

2022-03-18

• 4x Rounds Of:
  • 20x DB Hang Snatch
  • 20x DB Hang Clean + Jerk
  • 20x Push-Ups

2022-03-17

• 100x Reps Of:
  • Weighted Burpees (25 lb vest)
• 50x Reps Of:
  • D-Ball Lunges (90 lbs)

2022-03-16

• 50x Reps Of:
  • Sprawl
    • DB Deadlift
      • DB Hang Clean
        • DB Cluster = 1 rep!
  • 10x Ab rotation

2022-03-15

• 5x Rounds Of:
  • 10x DB Hang Power Snatch
    • (55 lbs)
  • 8x D-Ball Squat
    • (60 lbs)
  • 8x DB Hang Power Snatch
    • (65 lbs)
  • 6x D-Ball Squat
    • (90 lbs)
  • 6x DB Hang Power Snatch
    • (75 lbs)
  • 2x D-Ball Squat
    • (150 lbs)

2022-03-14

• 5x5 Squats
  • Barbell Front Squat
  • Barbell Back Squat
• 5x Rounds Of:
  • 10x DB Burpees (55 lbs)
  • 10x DB Hang Clean + Press (55 lbs)

2022-03-13

• 50x Reps Of:
  • KB TGU (53 lbs)
  • Goblet Lunge (53 lbs)

2022-03-12

• 6x Rounds Of:
  • 12x DB Bench Press
  • 20x Squats
  • 25x Double-Unders

2022-03-11

• 8x Rounds Of:
  • 25x Double Unders
  • 12x KB Swings (70 lbs)
  • 20x Push Ups

2022-03-10

• 10x Rounds Of:
  • 8x Single Arm Cluster (55 lbs)
  • 5x Deadlift (225 lbs)

2022-03-09

• Every 90 Seconds x10 Rounds:
  • Power Clean + 2x Front Squats
  • 25x Double Unders

2022-03-08

• For Time:
  • 75x DB Snatch
    (75 lbs)
    
  • 30x DB Hang Clean + Jerk
    (75 lbs)
    
  • 3 burpees EMOM

2022-03-07

• EMOM x20 Minutes:
  • Power Snatch + Overhead Squat

2022-03-06

• AMRAP x20 Minutes
  • 5x Back-squat
  • Tire flip (20 meters)

2022-03-05

• 6x Rounds Of:
  • 25x Double Unders
  • 12x DB Thrusters

2022-03-04

• 6x Rounds Of:
  • 8x Lateral Burpees
  • 8x DB Box Step-Up
  • 16x DB Hang Clean + Jerk

2022-03-03

• 8x Rounds Of:
  • 10x DB Deadlift
  • 4x D-Ball Clean (90 lbs)
  • 10x DB Bench

2022-03-02

• 6x Rounds Of:
  • 10x DB Alt Snatches (55-75 lbs)
  • 10x DB Curl + Press (45 lbs)

2022-03-01

• 10x Rounds Of:
  • 10x DB Clean + Press
  • 10x DB Deadlift

February

2022-02-28

• 10x Rounds:
  • 6x DB Snusters (snatch + thruster)
  • 6x DB Step-Overs
  • 12x Ab Rotation

2022-02-27

• 20x Rounds Of:
  • 3x DB Power Snatch (each side)
  • 6x Push-Ups
  • 9x Squat

2022-02-26

• 8x Rounds Of:
  • 8x DB Bench Press
  • 8x DB Hang Power Clean/Snatch/Goblet Squat**
  • 8x DB Flies
  • 8x DB Rows (each arm)

**choose your own adventure

2022-02-25

• 1x Round Of:
  • 50x DB Deadlifts
  • 40x DB Hang Power Clean & Jerks
  • 30x DB Front Squats
  • 20x Devil’s Presses
  • 10x Clusters

2022-02-24

• 10x Rounds Of:
  • 6x DB H Clean + Press (45 lbs)
  • 6x DB Deadlift (55 lbs)
  • 4-6x D-Ball Toss (90-150 lbs)

2022-02-23

• 8x Rounds Of:
  • 8x Ground-to-overhead
  • 8x Reverse Lunges
  • 25x Double-Unders

2022-02-22

• EMOM x24 Minutes:
  • 10x DB Hang Power Snatch (R)
  • 8x Front Squat (barbell)
  • 8x Reverse Suitcase DB Lunge
  • 10x DB Hang Power Snatch (L)

2022-02-21

• Every 75 seconds x 10 cycles
  • 5x Deadlifts
  • 4x Thrusters
  • 3x Overhead Squats
    • (@ 115 lbs)

2022-02-20

• 10x Rounds Of:
  • 10x DB Power Snatch
  • 8x DB Hang Power Clean + Jerk
  • 6x Box-Jump Burpees

2022-02-19

• Heavy Single P Clean + Jerk
  • (165, 185, 215, 225, 245 lbs)

2022-02-18

• 8x Rounds:
  • 5x Back Squat (225 lbs)
  • 20x Double-Unders

2022-02-17

• 6x Rounds Of:
  • 8x Lateral Burpees
  • 8x DB Box Step-Up
  • 16x DB Hang Clean + Jerk

2022-02-16

• 5x Rounds Of:
  • 12x KB Swing
  • 12x Single Arm KB Front Squat (6x each side)
  • 12x KB Clean + Press (6x each side)

2022-02-15

• 4x Rounds:
  • 20x DB Hang Snatch
  • 20x DB Hang Clean + Jerk
  • 20x Push-Ups

2022-02-14

• EMOM x24 Minutes:
  • 5x Deadlift (225 lbs)
  • 20m Single Arm Rack Carry (R)
  • 20m Single Arm Rack Carry (L)
  • 5x Deadlift (225 lbs)
  • 20m Single Arm Overhead Carry (R)
  • 20m Single Arm Overhead Carry (L)
  • 5x Deadlift (225 lbs)
  • Farmer Carry

2022-02-13

• 10x Rounds:
  • 10x DB Snatch
    (2x 55, 65, 75, 85 lbs)
  • 25x Double-Unders

2022-02-12

• EMOM x20 Minutes:
  • 3x Power Cleans
• 5x Rounds Of:
  • Tire Flip x20 meters

2022-02-11

• 30-20-10 Reps Of:
  • Squats
  • Hang DB Clean & Jerks
  • Single Arm Devil’s Press
  50x double-unders buy-in/out

2022-02-10

• 5x Rounds Of:
  • 10x Burpees
  • 10x Alternating DB Snatches
  • 10x Alternating DB Hang Clean & Jerk

2022-02-09

• Heavy Double (15 min time-cap)
  • Back Squat (with pause)
    • 135, 185, 205, 225, 275 lbs
  • 50x DB Hang Clean + Reverse Lunge + Snatch

2022-02-08

• EMOM x 20 Minutes:
  • 1st 10 Minutes:
    • Clean + 3x Front Squat
      (185, 205, 215 lbs)
  • 2nd 10:
    • 10x Plate Devil’s Press
      
    • 40x Double-Unders

2022-02-07

• 7x Rounds:
  • 10x DB Snatch
  • 10x DB Step-Ups
  • 10x DB Reverse Lunge
  • 10x DB Burpee

2022-02-06

• 5x Rounds Of:
  • 25x Double-Unders
  • 20x Squats
  • 15x Push-Ups

2022-02-05

• EMOM x 18 Minutes
  • 20x Double-Unders
  • 4x DB Power Clean + Jerk + Snatch (from floor)

2022-02-04

• Back/Overhead Squat (1:1)
  • 5x 135 lbs (x2)
  • 4x 155 lbs (x2)
  • 3x 185 lbs (x2)
  • 2x 205 lbs (x2)

2022-02-03

• 8x Rounds:
  • 10x Deadlifts
  • 8x Alt DB Lunges
  • 6x DB Front Squats
  • 4x Thrusters

2022-02-02

• 10x Rounds Of:
  • 10x Double DB H Clean + Press (50 lbs)
  • 8x Single Arm DB Power Snatch (70 lbs)
  waiters walk x20 meters

January

2022-02-01

• Every 45 seconds x9 cycles
  • Power Clean/Front Squat/Hang Power Clean/Thruster
    (155, 185, 205 lbs)
• 6x Rounds
  • 15x Push-Ups
  • 15x Squats

2022-01-31

• 7x Rounds Of:
  • 10x KB Swings (70 lbs)
  • 10x KB Snatches (55 lbs)
  • 10x DB Hang Clean + Press (60 lbs)

2022-01-30

• 4x Rounds Of:
  • 25x Push-Ups
  • 25x Squats
  • 25x Double-Unders

  2022-01-29

  • work up to heavy power snatch
  • 5x Rounds Of:
    • 5x Deadlifts
    • 20x Double-Unders

2022-01-28

• EMOM x20 Minutes
  • 10x KB Swings
  • 12x Thusters
  • 8x Alternating DB Snatches
  • 10x Push-Ups

2022-01-27

• 20-18-16-14-12-10-8-6-4-2x Reps Of:
  • Single Arm Devil’s Press
  • *20 Double-Unders between sets

2022-01-26

• EMOM x20 Minutes
  • 3x Power Clean
  • 3x Front Squats
  • 3x Jerks

2022-01-25

• EMOM x24 Minutes:
  • 10x DB Snatches
  • 8x DB Deadlifts
  • 20x Double-Unders

2022-01-24

• 5x Rounds of:
  • 7x Power Snatch (95 lbs)
  • 5x Power Snatch (115 lbs)
  • 3x Power Snatch (135 lbs)

2022-01-23

• 30:30 work/rest x12 Minutes
  • Sledge
  • Box Jump
• 7x Rounds:
  • 7x Curls
  • 7x Tricep Extension
  • 7x Reverse Overhead Lunge
  • 7x Overhead Sit-Up

2022-01-22

• 15 Minute Time-cap:
  • Heavy double back squat
    • (295 lbs)
• 5x rounds of:
  • 5x Back Squat (225 lbs)
  • 6x DB Power Snatch + DB Hang Power Clean + Press

2022-01-21

• EMOM x21 Minutes
  • 8x DB Burpees
  • 10x DB Bench Press
  • 20x Double-Unders

2022-01-20

• 5x Rounds Of:
  • P Clean + HP Clean + 2x Jerk
  • 8x DB Ground-2-Overhead
  • 12x Squats

2022-01-19

• 4x Rounds Of:
  • 6x KB Snatches (L, 70lbs)
  • 5x Deadlift 225lbs
  • 6x Snatches (R, 70lbs)
  • 5x Deadlift 275 lbs

2022-01-18

• 15-12-9-6-9-12-15x Reps:
  • DB Front Rack Reverse Lunges
  • Double-Unders
  • DB Hang Power Clean & Press

2022-01-17

• 7 Rounds:
  • 7x Back Squats (185 lbs)
  • 7x Push Press (135 lbs)

2022-01-16

• 40-30-20-10x Reps Of:
  • DB Alternating Snatches
  • 12x Cal Assault Bike

2022-01-15

• Every 90 seconds x 5x Rounds:
  • 6x Deadlifts
  • 4x Hang Power Clean
  • 3x Push Press

*DB or BB

2022-01-14

• 1x Round:
  • 15-14-13-12-11-10x DB Ground-to-Overhead
  • 20-22-24-26-28-30x Double-Unders

2022-01-13

• 7x Rounds Of:
  • 13x DB Hang Power Snatch (55 lbs)
  • 10x DB Hang Power Clean + Press (65 lbs)

2022-01-12

• 10-9-8-7-6x reps of:
  • Barbell Thrusters (@ 115lbs)
• 5-4-3-2-1x reps of: Barbell Thrusters (@ 135lbs)

*20x double-unders after each set

2022-01-11

• 10x Rounds Of:
  • 12x Cal Assault Bike
  • 10x DB Snatches (@ 70lbs)

2022-01-10

• 8x Rounds
  • Prowler
  • 6x Ball Toss (@ 50lbs)
  • 5x Box Jumps

2022-01-09

• EMOM x24 Minutes:
  • 6x DB Sprawl + Power Clean + Press (55, 65, 75lbs)
  • 4x DB Sprawl + Power Snatch + Reverse Lunge (55, 65lbs)

2022-01-08

• 5x Rounds
  • 25x Push-Ups
  • 12x KB Swings (70lbs)

2022-01-07

• 5x5
  • Front Squats
• 7x Rounds Of:
  • 30x Double Unders
  • 15x Push-Ups

2022-01-06

• EMOM x20 Minutes:
  • 10x DB Hang Clean + Press
  • 6x DB Suitcase Lunges
  • Buy in/out: 15x tire flip

2022-01-05

• 5x Rounds Of:
  • 225lbs back squat x5
  • 70lbs DB Snatch x8 (from floor)

2022-01-04

• EMOM x20 Minutes:
  • 10x DB Hang Clean + Press
  • 6x DB Suitcase Lunges
  • Buy in/out: 15x tire flip

2022-01-03

• EMOM x10 Minutes:
  • 3x Power Snatches
• 6x Rounds Of:
  • 12x KB Swings
  • 25x Double Unders
  • 25x Sledge Hammer

2022-01-02

• EMOM x24 Minutes
  • 8x Burpees
  • 10x DB Bench Press
  • 12x DB Rows

2022-01-01

• 100x Reps of
  • Single Arms DB Devil’s Presses