Olympic Lifting

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)

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.

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

Afternoon Session

• Run a 5k for lunch

Evening Session

Warm-up

• 20 pull rounds on Ski Erg until reach 100 cal with a Partner
• Stretch

24-minute E2MOM

• 3 Power Cleans + 1 Jerk (increase through out
• 3 box jumps (30″/24″)

5-minute EMOM

• 1 power clean (165lb)
• 5 push jerks

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

4 rounds Assault Bike

• 1-minute at 400+ Watts (or 1.5 to 2 times body weight)
• 30-second recovery
  

Stretch and Mobility (5 to 10min)

Workout

Power

10 rounds (or 20min time cap)

• 1 squat snatch or clean and jerk (about 75% of 1 RM)
• 3 box jumps (24/20)

Metcon

4 rounds

• 500m row (at 1:50 or less)
• 500m ski (at 2:00 or less)
• 2 min rest