Cardio

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.

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.

Warm-up

1 round

• 15 cal (Assault Bike, Rower, Runner, Ski-erg)
• 15 Sit-ups
• 15 Good Mornings (45/35)

Strength

9 rounds

Perform as a complex

• 1 Craig Special + Jerk (increase weight each round)
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • 1 Jerk
• 5 Single-Leg Box Squats (each leg)

Metcon

1 Round Chipper For Time

• 50 Z-Presses (95/65)
• 40 Cal (Assault Bike, Rower, Runner, Ski-Erg)
• 30 Burpee Pull-ups
• 20 Clapping Pushups
• 10 Deadlifts (315/215)

Warm-up

12 min Alt Emom

• 5 Burpee Pull-ups
• 10 Lt KB Thrusters (15)
• 10 Barbell Rows (95/65)

Workout 1

1 Round for Time

• 55 deadlifts (225/155)
• 55 Wallballs (20/14)
• 55 Cal Row
• 55 Handstand Push-ups or Shoulder-to-overhead (135/95)

Workout 2

Run

• 5k

Commentary

The deadlifts were a bear, and I felt every one of them. It has been a long time since we have done high volume deadlifts, and I could tell. The tank was close to empty by the time I reached the rower. I only pulled between 850 and 950 cal per hour.

Heather wanted to run when she got home, so we ran. My legs were heavy from the first workout, so it was a grind. We ran 6-minute intervals and took longer recovery periods than previous days. We still ran it in 42:50s–almost a record time.

Active Recovery

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

We ran 5k in the morning

Commentary

Who in their right mind decides to run a 5k after eating supper? I did it because I was worried I wouldn’t sleep if I didn’t do something today, and I wanted to see how painful it was to run on a full stomach. 35:59

Warm-up

9 min Alt Emom

• 12 Wallballs (20/14)
• 12 Kettlebell Swings (53/35)
• 12 Burpees

Strength

20 min Squat Session

• Work up to a 3 x 3 at 75% of 1 rep max
• 10 Push-ups between sets (including warm-ups)

Metcon

15 min Alt EMOM

• 6 Clusters (95/65)
• 10 Pull-ups
• 200m/140m row

Clusters are a squat clean + thruster

Commentary

We worked up to 305lb and finished four work sets. For the pushups, we did on the rings, hands release and regular versions.

I reduced the pull-ups to 5 reps because I am not very efficient at them, and I wanted a little more rest. I probably cut them too much and should have done all ten. The row intervals were around 45 seconds, and I was lit up after following with the clusters, which took about 30 seconds.

Warm-up

2 rounds

• 2 min Overhead Squat Hold with PCV pipe
• 10 Sit-ups

Strength

Find 1 RM Max

Perform as a complex

• 1 Deadlift
• 1 hang clean
• 1 Jerk

Metcon

15-minute E3MOM

• 15 Cal on Assault Bike, Air Runner, or Rower
• 1 round of light DT (115/85)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Jerks

Commentary

Overhead squats are difficult for me, so I was intent on going unbroken during the 2 minutes of overhead squat holds. I used a 15lb plate under my heels to make up for my lack of mobility.

I worked up to 215lbs for the complex, which might be a PR on hang cleans. I was tempted to try 225lb, which would have been a clean and jerk PR.

I used the air runner during the Metcon and was able to hold pace through the first four rounds. I missed the final round by 8 reps of the complex. I finished them, but it was after the three-minute mark. I also used 125lb instead of the programmed 115lbs.