Core

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

15 Minute AB AMRAP

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Warm-Up

• Stretch

Cardio

CHAD

• 1000 Box Step-ups

A day early, but for all the Vets.

Warm-Up

• Stretch

Cardio

30 – 50 Minute

• C2 Bike Ride

Warm-Up

• Stretch

Stength

• 50, 40, 30, 20, 10 Barbell Bicep Curlts (45/35)
• 10, 20, 30, 40, 50 kettlebell swings (1.5/1 pood)

Core / Cardio

5 Rounds

• 15 GHD
• 25 Cal C2 Bike

Warm-Up

• Stretch

Stength

5 Rounds

• 10 GHD Sit-ups
• 10 Box Step-Ups
• 10 Reverse Hypers (@ 50% of 1RM Back squat)

Conditioning

14, 12, 10, 8, 6, 4, 2

• Assault Bike Cals
• Hang Power Snatches (95/65)
• Burpees over the Bar

Strength

• Bench Press 3 x 5 @ 50%. 1RM
• Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

• 5 Clean and Jerks (135/95)
• 10 Toes-to-bar

Gymnastics

• 100+ Toes-to-bar throughout the workout

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 6 x Glute Bridges (315/225)
• 12 x Hip Flexor Lifts (6ea. leg)
• 6 x GHD Back Extensions (weighted)
• 6 x Handstand push-ups

3 Rounds Alt E2MOM

• 6 x Reverse Hyper (150+/100)
• 6 x Bench Press. (75% of 1RM)
• 6 x Hamstring curls
• 6 x Tricep Pull-downs