Cardio

Metcon

21, 15, 9 For Time

• Burpees
• Run 200m between rounds

Grip Strength

• 5 x 25-second hang on a pull-up bar with lats engaged.
• 5 x 15-second ring holds
• 5 x 5 Butterfly pull-up work. (Skill practice)

Shoulder Mobility

• Upper Trap Stretch
• Quadruped Thoracic Rotation
• Child’s Pose
• Handcuff Drill
• Thread the Needle
• T-Spine Windmill Stretch
• Elbow-Out Rotator Stretch
• Cross-Body Shoulder Stretch
• Bent-Arm Shoulder Stretch
• Overhead Triceps and Shoulder Stretch
• Reverse Shoulder Stretch
• Downward Facing Dog

Active Recovery

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

We went to the lake and enjoyed the water for a few hours

Afternoon Session

Metcon

50, 40, 30, 20, 10 for time. Partner Workout

• Cal on Row, Ski-Erg or Assault Bike split between partners
• Power Cleans
  • Use a weight you can keep moving, yet challenging
  • Alternate reps between partners
  • Can us Med-Ball over-the-shoulder

Evening Session

Run a 5k

Metcon

Run a 5k for Time

Active Recovery

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

We rode bikes for over an hour.

Active Recovery

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

We walked a 5k and then rode bikes for an hour.

Metcon

3 Rounds for Time

• 800m run
• 10 pull-ups
• 1 round of Dumbbell DT
  • 12 Deadlifts
  • 9 hang cleans
  • 6 push presses

Afternoon Session

Strength training

20 min E2MOM

• 5 x Deadlifts (increase the weight with each round)

Metcon

Partner Workout for Time

• half-mile run
• 100 Cal Assault Bike
• half-mile run
• 100 Cal Assualt Bike

One partner runs in a direction, and the other runs in the opposite direction. When they meet, they turn around and run back. This is to equalize the running time between the partners. The first person back to the bike can start immediately.

Afternoon Session

Ran a 5k

Evening Session

Strength training

8 Rounds

• 3 x Squat Cleans
• 2 L-Sit Pull-ups

Metcon

13 rounds 40 sec on 20 sec rest

• 10ft handstand walk or 10-second handstand hold
• Max Cal on Assault Bike, Rower, Ski-Erg, or Air Runner

Score is Max Calories.

Active Recovery

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

5k with intermittent running (10 x 2:00min)