Cardio

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″)

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
  • 0:30 Sprint >75/65rpm
  • 1:00 rest

If you run, set your own paces

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 is to complete each round under 2 minutes.

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 Thrusters

Active Recovery

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

Workout

  • Easy Bike Ride
  • Walk 2 miles

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
Tags:

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