Running

Afternoon Session

Metcon

For Time

• 25 cal Assault Bike Buy-In
• Pull-Ups / Air Squats
  • 21 / 42
  • 15 / 30
  • 9 / 18
• Between each round at 135lb/85lb
  • 10 Deadlifts
  • 10 hand power cleans
  • 10 shoulder-to-overhead
• 25 cal Assault Bike Buy-Out

Evening Session

5k run or walk

I ran 3 min intervals at a heart rate between 145 bpm and 155 bpm, then walked to reduce heart rate below 120 bpm

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

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

21, 15, 9

• Sumo deadlift high pulls
• bar facing burpees

AMRAP (while partner does the first workout)

• 8 Ring Rows
• 8 Dumbbell Bent Over Flys
• 16 Piston Presses
• 8 Goblet Squats

Run/Walk

5k with intermittent running (extended running to 15 min today with 10 x 1.5 minutes intervals)

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Cardio

4 Person workout – Rotate every minute through the exercises until the total is reached.

• 5 miles Assualt Bike
• 10k Air Runner
•   5k Rower
• Rest

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs