Strength

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
Tags:

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

Tags:

Strength Training

Power Cleans

Squat

Press

Strength

Olympic Lifts

Squats

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

Squats

Press

Cardio

10 Rounds for Time

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

Strength Training

Olympic Lift Practice

Deadlifts

Tags:

Strength Training

Squat

Press

Power Cleans

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