Strength

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

Garage Workout

4 rounds x 10 reps of each

• Bench Press
• Single Arm Rows
• Strict press
• Ring Rows

30 second plank between rounds

Finish with a 3 mile walk with intermittent running

Strength Training

Power Cleans

• clean warm-up reps
• 5 x 3

Squat

• squat warm up reps
• 3 x 12 @ 60% max

Press

• press warm-up reps
• 3 x 12 @ 60% max

Strength

Olympic Lifts

• warm-up reps
• 8 x 2 Snatch or Cleans @ 90%

Squats

• Squat warm-up reps
• 2 x 5 at 75%

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

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

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

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 15 x 1 clean and jerks at 80%

Deadlifts

• deadlift warm-up reps
• 3 x 3 at 80%

Strength Training

Squat

• squat warm up reps
• 5 x 1 (heavy singles)

Press

• press warm-up reps
• 5 x 1 (heavy singles)

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

The Brock

• 100 Cal Ski Erg
• 100 Cal Row
• 100 Cal Assault Bike
• E2MOM 7 Burpees starting at 2 min.

Take an picture and post to Instagram #cantstopbrock

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Strength

Squats

• Squat Warm Up Reps
• 5 x 5 at 90% of 5rm

Press

• Press Warm Up Reps
• 5 x 5 at 90% of 5rm

Deadlift

• Deadlift Warm Up Reps
• 1 x 5 at 90% of 5rm