Core

KB Cycling

• 30 alt Clean and Press
• rest 2:00m
• 30 alt Snatch
• rest 2:00m
• 60 alt Clean and Press
• rest 2:00m
• 60 al Snatches

Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60

10 min AB AMRAP

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

Metcon

30 min AMRAP

• 1000m C2 bike or 24/20 cal Assault Bike
• 8 GHD Sit-ups / Toes-to-bar
• 8 Strict Pull-ups

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

15 Minute AB AMRAP

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Warm-Up

• Stretch

Cardio

CHAD

• 1000 Box Step-ups

A day early, but for all the Vets.

Warm-Up

• Stretch

Cardio

30 – 50 Minute

• C2 Bike Ride

Warm-Up

• Stretch

Stength

• 50, 40, 30, 20, 10 Barbell Bicep Curlts (45/35)
• 10, 20, 30, 40, 50 kettlebell swings (1.5/1 pood)

Core / Cardio

5 Rounds

• 15 GHD
• 25 Cal C2 Bike

Warm-Up

• Stretch

Stength

5 Rounds

• 10 GHD Sit-ups
• 10 Box Step-Ups
• 10 Reverse Hypers (@ 50% of 1RM Back squat)

Conditioning

14, 12, 10, 8, 6, 4, 2

• Assault Bike Cals
• Hang Power Snatches (95/65)
• Burpees over the Bar