Running

Workout

16-14-12-10…

• Dumbbell DL #50
• Dumbbell PP #50
• Box jump if we can get a box
• Substitute pull-ups 
• 8-7-6-5… 
• muscle-ups

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

20 Rounds

• Hill Sprints (up and down)
• 10 Burpees every 5th round

Strength

30 Minutes of Deadlifting

• work up to a heavy 1 x 5

Metcon

2 Round for Time

Partner Workout

• 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run.
• -100 Combined Cal Assault Bike

The med-ball is not allowed to touch the ground in the first round. If the ball ends up on the ground, both partners have to stop working and do ten push-ups prior to picking the ball back up.

The ball is allowed to rest on the ground during the second round of the assault bike.

Metcon

For a 5K

• Run at Above 5k Pace for 5min
• Walk for 5min

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

• 20ea. 1 Arm Band Lat Pulls
• 10 Box Step-ups (24″)

Warm-up

12 min Alt Emom

• 5 Burpee Pull-ups
• 10 Lt KB Thrusters (15)
• 10 Barbell Rows (95/65)

Workout 1

1 Round for Time

• 55 deadlifts (225/155)
• 55 Wallballs (20/14)
• 55 Cal Row
• 55 Handstand Push-ups or Shoulder-to-overhead (135/95)

Workout 2

Run

• 5k

Commentary

The deadlifts were a bear, and I felt every one of them. It has been a long time since we have done high volume deadlifts, and I could tell. The tank was close to empty by the time I reached the rower. I only pulled between 850 and 950 cal per hour.

Heather wanted to run when she got home, so we ran. My legs were heavy from the first workout, so it was a grind. We ran 6-minute intervals and took longer recovery periods than previous days. We still ran it in 42:50s–almost a record time.

Warm-up

9 min Alt Emom

• 12 Wallballs (20/14)
• 12 Kettlebell Swings (53/35)
• 12 Burpees

Strength

20 min Squat Session

• Work up to a 3 x 3 at 75% of 1 rep max
• 10 Push-ups between sets (including warm-ups)

Metcon

15 min Alt EMOM

• 6 Clusters (95/65)
• 10 Pull-ups
• 200m/140m row

Clusters are a squat clean + thruster

Commentary

We worked up to 305lb and finished four work sets. For the pushups, we did on the rings, hands release and regular versions.

I reduced the pull-ups to 5 reps because I am not very efficient at them, and I wanted a little more rest. I probably cut them too much and should have done all ten. The row intervals were around 45 seconds, and I was lit up after following with the clusters, which took about 30 seconds.

Warm-up

2 rounds

• 2 min Overhead Squat Hold with PCV pipe
• 10 Sit-ups

Strength

Find 1 RM Max

Perform as a complex

• 1 Deadlift
• 1 hang clean
• 1 Jerk

Metcon

15-minute E3MOM

• 15 Cal on Assault Bike, Air Runner, or Rower
• 1 round of light DT (115/85)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Jerks

Commentary

Overhead squats are difficult for me, so I was intent on going unbroken during the 2 minutes of overhead squat holds. I used a 15lb plate under my heels to make up for my lack of mobility.

I worked up to 215lbs for the complex, which might be a PR on hang cleans. I was tempted to try 225lb, which would have been a clean and jerk PR.

I used the air runner during the Metcon and was able to hold pace through the first four rounds. I missed the final round by 8 reps of the complex. I finished them, but it was after the three-minute mark. I also used 125lb instead of the programmed 115lbs.

Cardio

Run/walk 3.2 miles to start the day.

Metcon

7 Rounds for Time (24-minute time cap)

• 7 Power Cleans (155lb/105lb)
• 7 Bar Facing Burpees
• 7 Toes-to-Bar

Commentary

We increased our intervals to 5 minutes or more of running with 2.5 to 3 minutes of recovery at a walking pace. We improved our time to 41:40.

Cardio

Run/walk 3.2 miles to finish the day.

Metcon

10 Minute AMRAP

• 5 Burpee Box Overs
• 15 Wall Ball Shots (20/15)

3 minutes of rest

5 Rounds E3MOM

• 5 deadlifts (3 warm-up rounds, 2 work rounds at 70%)
• 25 push-ups

5 minutes of rest

4 Rounds (20-minute time cap)

• 200 meter run on Air Runner
• 9 pull-ups
• 18 air squats
• 14 alternating single-arm dumbbell snatch (45/25)

Commentary

Heather and I ran in the morning. We increased our run intervals to 4 minutes and minimized rest periods. I was able to hold a conversation during the intervals, which is a first for me. We finished in 43:45min

The afternoon workout was intense. I wanted a high volume day, and that is what we got. Our deadlift sets were (135, 225, 275, 315, 315). I was down to single push-ups by the end of the last rounds.