Cross Training

Strength

7 Rounds

Work up to 2 or 3 heavy work sets

• 5 Deadlifts
• 5 Floor Presses
• 5 Squats

Metcon

5 Rounds E2MOM

• 12/10 Cal Assault Bike
• 8 Dumbbell Thrusters (45lb/30lb)

Cardio

Run/walk 3.2 miles to finish the day.

Commentary

It has been a while since we have done multiple exercise strength training, and I could tell. I worked up to a 325lb deadlift, 75lb single-arm floor press with a dumbbell, and a 305lb squat.

The metcon was tough after the strength training. I was ready to quit after the third round. Somehow, though, I managed to finish all five rounds.

I did the run with the family in the evening. We increased our run intervals to 3:30 minutes with shorter recovery periods.

Strength

5 Rounds

• 1 Press
• 5 Push Presses

Metcon

5 rounds

• 3:00 minutes of work
  • 10 burpee box-overs (24/20)
  • 10 Med-Ball Over the Shoulder (80lb/50lb
  • Max wallballs (30/20/14)
• 2:00 minutes of rest

Commentary

For the presses, my rounds were done at 95lb, 135lb, 145lb, 155lb, 165lb. I had to fight the strict press at 165, but I managed to lock it out.

The burpees in the metcon were a disaster for me. By the second or third rounds, it was taking me close to 2:00 minutes to complete. This is 12 seconds a burpee. An exceptional pace would be 4 to 5 seconds a burpee.

After the first round, I was getting to the wallballs with 30 to 40 seconds on the clock, and I used a 20lb wallball for the first round and moved to a 30lb ball for the remaining of the workout. My scores were 21, 13, 8, 5, and 11.

Cardio

• walk .25 miles to warm-up
• run 1.25 miles

Strength

20 – 25 minutes — Choose a lift(s) and work on them

Metcon

5 rounds 1:1 work-to-rest ratio

• 2:00 minutes of work
  • 8 burpee box-overs (24/20)
  • max wallballs (20/14)
• 2:00 minutes of rest

Chance to Improve

Do a thruster (95/65) for every wallball rep under 25 in each round with a max of 15 reps.

Cardio

Run 1.5 miles to finish the day

Commentary

I added the three miles of running/walking because that is what it took to get to the gym. I walked a little more on the way back than I did going.

During the strength piece, I worked on overhead squats, which is a weakness of mine. I have to work on my t-spine strength and mobility. The bar is three to six inches in front of the centerline. I tip over with anything over 45lbs.

The metcon was successful for the majority of the group. Actually, all of the group except me. I went 31, 13, 25, 16, 15 for my five rounds. I busted my shin and fell over the box on my second round, which slowed me way down–not an excuse. More than likely, I would’ve done the fifteen thrusters anyways.

Afternoon Session

Metcon

For Time

• 25 cal Assault Bike Buy-In
• Pull-Ups / Air Squats
  • 21 / 42
  • 15 / 30
  • 9 / 18
• Between each round at 135lb/85lb
  • 10 Deadlifts
  • 10 hand power cleans
  • 10 shoulder-to-overhead
• 25 cal Assault Bike Buy-Out

Evening Session

5k run or walk

I ran 3 min intervals at a heart rate between 145 bpm and 155 bpm, then walked to reduce heart rate below 120 bpm

Strength

5 rounds

• 150m C2 Row
• 2 deadlifts (work up to a heavy lift)

Metcon

For Time

• 5 rounds
  • 5 pull-ups
  • 10 pushups
  • 15 air squats
• 3 rounds
  • 500m row
  • 15 handstand pushups
• 5 Rounds
  • 5 pull-ups
  • 10 pushups
  • 15 air squats

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

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

Warm-up

• 500m row
• 20 hollowed body rocks

Strength

5 rounds

• 3 tempo back squats (3 seconds down, 2 seconds pause, 1 second up)
• 10 Kettle Bell Sumo-deadlift-high-pulls (53/35)

Metcon

40 cal – 40 reps, 30 cal – 30 reps, 20 cal – 20 reps, 10 cal – 10 reps

• Calories on Rower, Ski-Erg, Assault Bike
• Snatches (pick-a-weight)

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.