Cross Training

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.

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

Garage Workout (family workout)

5 rounds

• 12 DB Deadlifts (45/10)
• 9 DB Hang cleans
• 6 DB Push Jerks

After completing the 5 rounds, we worked on our deadlift form by lifting various objects, like a concrete block, boxes, and push mower, laying around the garage.

3 mile walk with intermittent running. We have increased our run time to around 11 total minutes.

Garage Workout (family workout)

21, 15, 9

We used this as a warm-up routine before running

3 mile walk with intermittent running. We have increased our run time to around 10 total minutes.

• box step-ups (12-inch box)
• air squats
• ring rows

Afternoon Session

• 99 toe-to-bars (1 muscle-up = 3 ttb)
• 1 100m ball carry (80/50) for every break
• at some point within the workout run 200 yards and do 30 tractor tire flips.

Garage Workout (family workout)

2 Rounds

• 25 Box Step-ups
• 25 KB Swings
• 25 Jumping Ring Pull-Ups
• 25 Lunges
• 25 Knees-to-Waist
• 25 Push Press

Afternoon Session

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Deadlifts

Metcon

Half Murph+

• 1/2 mile run
• 25 Deadlifts (225/155)
• 50 Pull-ups
• 100 push-ups
• 150 air squats
• 1/2 mile run

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

3 mile walk

Workout

21 -15 -9

• Thruster 45/10 lb DB
• Ring Rows