Username or Email Address
Password
By: Mark Masavage
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon For Time 24, 18, 12 – Assault Bike Calories 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100) rest 1:1 or for a max of 5 minutes Repeat cash out: 6 x 50ft Overhead Med Ball (80/50)
Metcon E3MOM – for 30 minutes (10 Rounds) 1000m C2 Bike or (28/22 cal assault bike) 5 toes-to-bar 5 heavy KB swings (63+ / 40 +) Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.
Metcon 15 min of Clean and Jerk 5, 5, 3, 3, 3, 1, 1, 1, 1 Work up to heavy singles at the 15 min mark – Immediately into For Time (12 min cap) 21, 15, 9. deadlifts (225/155) 12, 9, 6. Bar Facing Burpees
Training Objectives Honor those who gave their lives in service to our country Murph Run a Mile 100 pull-ups 200 push-ups 300 air squats Run a Mile
Metcon 15 min AMRAP 3 Thrusters (95/65) 3 Toes-to-bar 6 Thrusters 6 Toes-to-Bar 9 Thrusters 9 Toes-to-Bar etc…..
Receive your 30-day med-ball foundational program for free.
We want to let you know that in exchange for this free program, we are adding you to our email marketing list, so that we can send you notifications from time to time.
Our intent is to send you emails that will be of value to you even though they may contain products for sale, affiliate or sponsor links, advertisments, or some other way for us to collect compensation.
Almost Daily! Some days we don't update.
If you have high-quality photos that fit in with our topics, send them our way. We might use them.
Don't expect much! We do not post too often, yet. Someday we will.