Physical Training

Workout -1 10 Rounds Complex 3 Deadlifts 2 Front Squats 1 Shoulder-to-Overhead Build to heavy Workout-2 For Time 3 person team2 work at a time except on the rower 120 Cal Row 100 Wallballs (30/20) 80 Toes-to-bar 60 Hang Squat Cleans (135/95) 40 Burpee Box Jumps

Metcon For a 5K Run at Above 5k Pace for 5min Walk for 5min

Workout -1 For Time Run a 5k Workout-2 4 Rounds For Time 3 Tempo Ring Push-ups (3sec/2sec) 3 Ring Push-ups :30 Ring Plank 2 x 30m Sprints Workout-3 3 Tempo Ring Rows (3sec/2sec) 3 Ring Rows :30 Ring Row Hold 2 x 30m Sprints Workout-4 20ea. 1 Arm Band Lat Pulls 10 Box Step-ups (24″)

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Warm-Up Tabata Med-Ball Jumping Clusters (20/14) Metcon Chipper for Time 100 Cal Row 80 Box Step-ups (20″) 60 Wallballs (20/14) 40 1 Arm KB Snatches (53/35) (20 ea. arm) 20 Pull-ups 10 2 Arm KB Z-Presses (53/35)

Metcon 4 Sets 4 rounds of 1:30 rowing (@ a 400/300m pace) 1:00 rest 6 minutes of rest between sets. You can work on light accessory work during the time.

Warm-up 3 Rounds 12 Box Step Ups w/ Kettlebell 12 Kettlebell Swings 12 Goblet Squats w/ Kettlebell Use a light-weight kettlebell for warm-ups Strength 15 min E3MOM 5 deadlifts (315/225) 7 ring dips 9 push-ups then immediately into 6 min E3MOM 15 deadlifts (225/155) Metcon Assault Bike or Air Runner 5 rounds 0:30 Easy <50/40rpm…

Warm-up Alt Tabata ( 8 rounds) :20 of work Hold Goblet Squat Thruster :10 of rest Metcon On a 40 Minute Timer Complete Establish a 1 Rep Max on Strict Press Establish a 1 Rep Max on 3-second pause back squat And Do 5 rounds 15 Cal Assault Bike or Runner 15 Burpees The Goal…

Warm-up 6-min Alt EMOM 10 Wallballs (20/14) 10 KB Swings (53/35) Strength 20 Minutes of Deadlifting Work Up to a Heavy Set of 5 At 14 minute mark 2 x 15 at 225/155 3 minutes rest between sets Metcon For Time (21 min time cap) 10 Thrusters (50/30 med-ball) 3,000m row Every 3 minutes 10…

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.