Olympic Lifting

Morning Session

Walk 5k with intermittent running (10 x 1:45 of running).

Afternoon Session

20 min strength training

  • Work to a heavy 1 rep bear complex
    • Power Clean
    • Front Squat
    • Press/Jerk
    • Back Squat
    • Press/Jerk

18 min Alternating EMOM

  • 13 Cal Assault Bike
  • 15 Kettle Bell Swings (53/35)
  • 15 Goblet Squats (53/35

Afternoon Session

  • Run a 5k for lunch

Evening Session

Warm-up

  • 20 pull rounds on Ski Erg until reach 100 cal with a Partner
  • Stretch

24-minute E2MOM

  • 3 Power Cleans + 1 Jerk (increase through out
  • 3 box jumps (30″/24″)

5-minute EMOM

  • 1 power clean (165lb)
  • 5 push jerks

Warm Up

15 Min

  • 8 min Assault Bike
  • Stretch
  • Warm Up Cleans

Workout

Strength

9 Rounds

  • 1 Craig Complex (1 hang clean, 1 front squat, 1 jerk)
  • 5 Push-ups

Metcon

6 Rounds

  • 10 Med-Ball Clean and Jerks (80/50)
  • 10 Cal (AB, Row, Runner, Ski-Erg)
  • 10 Pull-ups or Toes-to-bar

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

15 Min

  • 8 min Assault Bike
  • Stretch
  • Warm Up Clean

Workout

20 min

  • Work up to Max Squat Clean and Jerk
  • 6 Hollow Rocks after Cleans

Metcon For Time

  • 15 – Squat Cleans (155/105)
  • 30 – Shoulder-to-over Med-ball (50/30)
  • 30 – Toes-to-Bar
  • 30 – Box Jumps/Step Up (24/20)
  • 15 – Thrusters (155/105)
  • 30 – Pull Ups
  • 30 – Burpees
  • 100 meter Overhead Lunges (45/35)

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

Strength

Olympic Lifts

Squats

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

Strength

Snatch

  • 8 x 2 x 90%

Clean and Jerk

  • 15 x 1 x 90%

Metcon

5 rounds

  • 200m run
  • Snatch  (10, 8, 6, 4, 2)

Cardio

5k Team Ski Erg

  • 1 min sprint
  • rest while other team members go

Workout

Olympic Lifts

Find a 1 rep max for Snatch and Clean and Jerk

Front Squats

1 x 3 x 135lb
1 x 3 x 185lb
1 x 3 x 225lb
3 x 3 x 255lb  (or 90% of 1 rep max)

10min EMOM

1.) 5 burpees
2.) Max Slam Balls at 50lb