Running

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

Garage Workout

21, 15, 9

• Sumo deadlift high pulls
• bar facing burpees

AMRAP (while partner does the first workout)

• 8 Ring Rows
• 8 Dumbbell Bent Over Flys
• 16 Piston Presses
• 8 Goblet Squats

Run/Walk

5k with intermittent running (extended running to 15 min today with 10 x 1.5 minutes intervals)

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Cardio

4 Person workout – Rotate every minute through the exercises until the total is reached.

• 5 miles Assualt Bike
• 10k Air Runner
•   5k Rower
• Rest

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs

Grab a few friends and enjoy this lung burner for the Saturday run day.

Cardio

Run 400m
20 Burpees
Run 400m
19 Burpees
Run 400m
18 Burpees
Run 400m
17 Burpees
….
Keep going until you get done with a single burpee or until an hour is up.

Today, we are focusing on improving our aerobic threshold by running a few repeats. If you can, run them in a natural environment, and if not, hit an outdoor track to get some sun. If all else fails, run on a treadmill.

Workout

4 to 6 rounds of

• 800m run (moderate pace)
• max pull-ups
• max push-ups

Environment Priority

1. Natural Environment
2. Outdoor Track
3. Indoor Track
4. Air Runner
5. Treadmill