Daily Workout

Warm-up

9-min Alt EMOM

• 10 Wallballs (20/14)
• 10 Burpees
• 10 Box Step-ups

Strength

Complex

• 1 high-hang squat clean
• 1 low-hang squat clean
• 1 full squat clean
• 1 jerk

Build to heavy

Metcon

3 Rounds for Time

• 21 cal row
• 15 deadlifts (225/155)
• 9 toes-to-bar or pull-ups

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Warm-Up

1.5-mile easy bike ride

Workout

4 sets – 6 minutes rest between sets

4 x 400-meter rowing intervals

1 minute of rest between intervals

Then

Box Step-Up Tabata

Warm-up

Tabata ( 8 rounds)

• :20 of work
  • Max KB Swings (53/35)
• :10 of rest

Strength

• Work up to a heavy set of 3 deadlifts

Metcon

8 Rounds for Time

• 8 pushups
• 8 situps
• 8 air squats
• 8 pull-ups
• 8 deadlifts (95/65)
• 8 hang cleans (95/65)
• 8 shoulder-to-overhead (95/65)
• 8 cal row

Warm-up

6 Rounds

• :30 of work Alt Exercise Each Round
  • Max Hang Clusters w/ Bar
  • Max Knees-to-Waist
  • Max Burpees
• :30 of rest

Strength

10 min EMOM

Build to heavy.

Complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Metcon

For Time – 30 minute time cap

Partner Workout

• 300 Cals on Assault Bike or Rower
• 20 Rounds of Cindy
  • 5 pull-ups
  • 10 pushups
  • 15 Air Squats

Split up as needed between partners.

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

We played two games of vintage base ball.

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Cardio

Walked 2 miles and ran 1 mile.

Accessory Work

Shoulder Mobility with Band

2 rounds

• 10 presses
• 10 internal and external rotations each arm
• 10 behind the neck presses
• 10 over the shoulder internal rotations
• 10 Ys
• 10 face pulls with external rotation and press
• 10 forward-facing angels
• 10 rear-facing angels

Warm-up

5 rounds

• 1:30 of work
  • 5 burpees
  • 15 wallballs (20/14)
  • Max Cal Assault Bike
• :30 of rest

Build to heavy.

Metcon

25 min EMOM

• 1 bear complex (135/95)
  • 1 Power Clean
  • Front Squat
  • Push Press
  • 1 back squat
  • Push press
• Max Box Step Ups for the remainder of the workout

Workout ends at 250 box steps or at time cap (25 min)

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Cardio

5-mile easy bike ride

Accessory Work

Shoulder Mobility with Band

2 rounds

• 10 presses
• 10 internal and external rotations each arm
• 10 behind the neck presses
• 10 over the shoulder internal rotations
• 10 Ys
• 10 face pulls with external rotation and press
• 10 forward-facing angels
• 10 rear-facing angels

Warm-up

9 min ALT EMOM

• 12 Wallballs (20/14)
• 12 1-arm Dumbbell Snatches (35/20)
• 10 Burpees

Strength

10 min EMOM

Perform as a complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

• 50/35 cal (bike, rower, ski-erg)
• 50 Weighted Box Step-ups (50/30)
• 40/28 cal
• 40 Weighted Box Step-ups
• 30/21 cal
• 30 Weighted Box Step-ups
• 20/14 cal
• 20 Weighted Box Step-ups
• 10/7 cal
• 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.