Cardio

Warm Up

15 Min

  • 8 min Assault Bike
  • Stretch
  • Warm Up Snatch

Workout

E2MOM for 20 min

  • 2 Power Snatches
  • 5 Atomic Slam Balls (80/50)

Metcon

15 min for Max Cals (Partners)

  • 30-seconds- Ski-Erg or Assault Bike for Max Cals
  • 1 – 20-meter Shuttle Run
  • Rest while partner works

Warm Up

15 Min

  • 8 min Assault Bike
  • Stretch
  • Warm Up Clean

Workout

20 min

Work up to a heavy weight

  • 1 hang squat clean
  • 1 front squat
  • 1 jerk

Metcon

4 rounds for time

  • 10 – jumping ball squats (80/50)
  • 30 – ABMAT Sit-ups
  • 2:00m Run

Evening Family Workout

  • 3-mile walk
  • 4 rounds for time
    • 10 Knees-to-Waist
    • 10 Sumo-Deadlift-High-Pulls (25lb – Concrete Block)
    • 10 Box Step Overs w/ (45/20 Dumbells)

Warm Up

3 mile walk

Workout

21 -15 -9

  • Thruster 45/10 lb DB
  • Ring Rows

Warm Up

4 rounds Assault Bike

  • 1-minute at 400+ Watts (or 1.5 to 2 times body weight)
  • 30-second recovery

Stretch and Mobility (5 to 10min)

Workout

Power

10 rounds (or 20min time cap)

  • 1 squat snatch or clean and jerk (about 75% of 1 RM)
  • 3 box jumps (24/20)

Metcon

4 rounds

  • 500m row (at 1:50 or less)
  • 500m ski (at 2:00 or less)
  • 2 min rest

Warm Up

15 min AMRAP

  • Craig Special (Hang Squat Clean + 1 Front Squat) + Jerk
  • Work up in weight with each rep

Workout

Chipper for Time

40, 30, 20, 10 Reps

  • Assault Bike Cals
  • Toes-to-bar (scale knees to waist)
  • Air Squats
  • Burpees

Strength

Olympic Lifts

Squats

Metcon

10 Min Alternating Emom

  • 8 Thrusters at 95lb
  • 5 Toes-to-Bar

Rest for 2 minutes

10 Min Alternating Emom

  • 20 cal Assault Bike
  • recovery pace

Warm-up

5 Rounds

  • 3 strict pull-ups
  • 3 high box jumps

Strength

10 Rounds

  • 1 power clean + 1 push press + 2 jerks

(Increase weight each round)

Metcon

Alt 20 min emom

  • 5 deadlifts + 5 bar facing burpees 225 / 155
  • 15 wall-balls 20/14
  • complete 6 rope climbs throughout the workout.

Strength Training

Olympic Lift Practice

Squats

Press

Cardio

10 Rounds for Time

  • 10 Cal Assault Bike
  • 10 Cal Ski Erg
  • 20 Air Squats

Strength

20 Min Clean and Jerk Practice

  • Work up to 5 x 2 heavy hang cleans
  • Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

  • Assault Bike at a 75 rpm pace
  • Air Runner at a 6.5mph+ pace
  • C2 Rower at a 1200cal/hr pace
  • Ski Erg at a 1000cal/hr pace
  • + 15 GHD Sit-ups between rounds

Workout

20 Min AMRAP

  • 15 Cal Assault Bike
  • 12 Weighted Sit-ups 25lb plate
  • 9 Overhead Squats with 25lb plate
  • 6 Pull-ups
  • 3 Slam-ball with 80lb ball