Cross Training

Metcon

20 min AMRAP

• 10 Pull-ups
• 15 Push ups
• 20 Sit-ups
• 25 Air Squats

Strength

5 Rounds

• 5 GHD Sit-ups
• 25m Bear Hug Ball Carry

Metcon

18 min AMRAP

• 500m Row
• 12 burpess
• 200m Run

Metcon

3 rounds

• 5 squat cleans
• 30 cal assault bike

2 min Rest

3 rounds

• 4 squat cleans
• 25 cal assault bike

2 min Rest

3 rounds

• 3 squat cleans
• 20 cal assault bike

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Stretch

Cardio

CHAD

• 1000 Box Step-ups

A day early, but for all the Vets.

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 1 establish a 1 rm

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Stretch

Cardio

30 – 50 Minute

• C2 Bike Ride

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 2 x 2 work sets at 94% of 1RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

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