Cardio

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

Tabata

8 rounds (20 sec/ 10 sec rest) of Each Exercise

• Box Step Ups (12in)
• Air Squats
• DB Clean and Jerks (45/10)
• Quick Box Jumps (4″ box)

Cool off with a half mile walk

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Snatch

Workout

E2MOM for 20 min

• 2 Power Snatches
• 5 Atomic Slam Balls (80/50)

Metcon

15 min for Max Cals (Partners)

• 30-seconds- Ski-Erg or Assault Bike for Max Cals
• 1 – 20-meter Shuttle Run
• Rest while partner works

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Clean

Workout

20 min

Work up to a heavy weight

• 1 hang squat clean
• 1 front squat
• 1 jerk

Metcon

4 rounds for time

• 10 – jumping ball squats (80/50)
• 30 – ABMAT Sit-ups
• 2:00m Run

Evening Family Workout

• 3-mile walk
• 4 rounds for time
  • 10 Knees-to-Waist
  • 10 Sumo-Deadlift-High-Pulls (25lb – Concrete Block)
  • 10 Box Step Overs w/ (45/20 Dumbells)

Warm Up

3 mile walk

Workout

21 -15 -9

• Thruster 45/10 lb DB
• Ring Rows

Warm Up

4 rounds Assault Bike

• 1-minute at 400+ Watts (or 1.5 to 2 times body weight)
• 30-second recovery
  

Stretch and Mobility (5 to 10min)

Workout

Power

10 rounds (or 20min time cap)

• 1 squat snatch or clean and jerk (about 75% of 1 RM)
• 3 box jumps (24/20)

Metcon

4 rounds

• 500m row (at 1:50 or less)
• 500m ski (at 2:00 or less)
• 2 min rest

Warm Up

15 min AMRAP

• Craig Special (Hang Squat Clean + 1 Front Squat) + Jerk
• Work up in weight with each rep

Workout

Chipper for Time

40, 30, 20, 10 Reps

• Assault Bike Cals
• Toes-to-bar (scale knees to waist)
• Air Squats
• Burpees

Strength

Olympic Lifts

• warm-up reps
• 8 x 2 Snatch or Cleans @ 90%

Squats

• Squat warm-up reps
• 2 x 5 at 75%

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

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

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