Cross Training

Metcon

21, 15, 9 For Time

• Burpees
• Run 200m between rounds

Grip Strength

• 5 x 25-second hang on a pull-up bar with lats engaged.
• 5 x 15-second ring holds
• 5 x 5 Butterfly pull-up work. (Skill practice)

Shoulder Mobility

• Upper Trap Stretch
• Quadruped Thoracic Rotation
• Child’s Pose
• Handcuff Drill
• Thread the Needle
• T-Spine Windmill Stretch
• Elbow-Out Rotator Stretch
• Cross-Body Shoulder Stretch
• Bent-Arm Shoulder Stretch
• Overhead Triceps and Shoulder Stretch
• Reverse Shoulder Stretch
• Downward Facing Dog

Afternoon Session

Metcon

50, 40, 30, 20, 10 for time. Partner Workout

• Cal on Row, Ski-Erg or Assault Bike split between partners
• Power Cleans
  • Use a weight you can keep moving, yet challenging
  • Alternate reps between partners
  • Can us Med-Ball over-the-shoulder

Evening Session

Run a 5k

Warm-up

• 500m row
• 20 hollowed body rocks

Strength

5 rounds

• 3 tempo back squats (3 seconds down, 2 seconds pause, 1 second up)
• 10 Kettle Bell Sumo-deadlift-high-pulls (53/35)

Metcon

40 cal – 40 reps, 30 cal – 30 reps, 20 cal – 20 reps, 10 cal – 10 reps

• Calories on Rower, Ski-Erg, Assault Bike
• Snatches (pick-a-weight)

Metcon

3 Rounds for Time

• 800m run
• 10 pull-ups
• 1 round of Dumbbell DT
  • 12 Deadlifts
  • 9 hang cleans
  • 6 push presses

Afternoon Session

Strength training

20 min E2MOM

• 5 x Deadlifts (increase the weight with each round)

Metcon

Partner Workout for Time

• half-mile run
• 100 Cal Assault Bike
• half-mile run
• 100 Cal Assualt Bike

One partner runs in a direction, and the other runs in the opposite direction. When they meet, they turn around and run back. This is to equalize the running time between the partners. The first person back to the bike can start immediately.

Afternoon Session

Ran a 5k

Evening Session

Strength training

8 Rounds

• 3 x Squat Cleans
• 2 L-Sit Pull-ups

Metcon

13 rounds 40 sec on 20 sec rest

• 10ft handstand walk or 10-second handstand hold
• Max Cal on Assault Bike, Rower, Ski-Erg, or Air Runner

Score is Max Calories.

Morning Session

Walk 5k with intermittent running (10 x 1:45 of running).

Afternoon Session

20 min strength training

• Work to a heavy 1 rep bear complex
  • Power Clean
  • Front Squat
  • Press/Jerk
  • Back Squat
  • Press/Jerk

18 min Alternating EMOM

• 13 Cal Assault Bike
• 15 Kettle Bell Swings (53/35)
• 15 Goblet Squats (53/35

Garage Workout (family workout)

5 rounds

• 12 DB Deadlifts (45/10)
• 9 DB Hang cleans
• 6 DB Push Jerks

After completing the 5 rounds, we worked on our deadlift form by lifting various objects, like a concrete block, boxes, and push mower, laying around the garage.

3 mile walk with intermittent running. We have increased our run time to around 11 total minutes.

Garage Workout (family workout)

21, 15, 9

We used this as a warm-up routine before running

3 mile walk with intermittent running. We have increased our run time to around 10 total minutes.

• box step-ups (12-inch box)
• air squats
• ring rows

Afternoon Session

• 99 toe-to-bars (1 muscle-up = 3 ttb)
• 1 100m ball carry (80/50) for every break
• at some point within the workout run 200 yards and do 30 tractor tire flips.

Garage Workout (family workout)

2 Rounds

• 25 Box Step-ups
• 25 KB Swings
• 25 Jumping Ring Pull-Ups
• 25 Lunges
• 25 Knees-to-Waist
• 25 Push Press

Afternoon Session

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Deadlifts

Metcon

Half Murph+

• 1/2 mile run
• 25 Deadlifts (225/155)
• 50 Pull-ups
• 100 push-ups
• 150 air squats
• 1/2 mile run