Fitness

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Workout -1 Tabata Wallballs (20/14) Workout-2 20min E2MOM 3 x Tempo Back Squats (3-2-1) 8/5 Cal on Ski Erg Build to 80% 1RM on Squats for last 3 rounds Workout-3 For Time 10 Push Press Buy-in (115/75) 3000m row Every 3 minutes 10 push presses until complete 10 Push Press Buy-out

Workout -1 10 Rounds Complex 3 Deadlifts 2 Front Squats 1 Shoulder-to-Overhead Build to heavy Workout-2 For Time 3 person team2 work at a time except on the rower 120 Cal Row 100 Wallballs (30/20) 80 Toes-to-bar 60 Hang Squat Cleans (135/95) 40 Burpee Box Jumps

CrossFit is a training method that is built on being consistently varied, but it is not random. It is exceptionally designed to improve functionality of all ages.

Metcon For a 5K Run at Above 5k Pace for 5min Walk for 5min

Workout -1 For Time Run a 5k Workout-2 4 Rounds For Time 3 Tempo Ring Push-ups (3sec/2sec) 3 Ring Push-ups :30 Ring Plank 2 x 30m Sprints Workout-3 3 Tempo Ring Rows (3sec/2sec) 3 Ring Rows :30 Ring Row Hold 2 x 30m Sprints Workout-4 20ea. 1 Arm Band Lat Pulls 10 Box Step-ups (24″)

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Warm-Up Tabata Med-Ball Jumping Clusters (20/14) Metcon Chipper for Time 100 Cal Row 80 Box Step-ups (20″) 60 Wallballs (20/14) 40 1 Arm KB Snatches (53/35) (20 ea. arm) 20 Pull-ups 10 2 Arm KB Z-Presses (53/35)

Anyone who has an interest in CrossFit®, no matter how deep, knows the amount of pain and suffering Assault Fitness’s Assault Airbike, aka Assault Bike, produces. The suffering felt on the bike has lead to athletes calling the equipment the Devil’s Tricycle. It’s no wonder everyone who jumps on the bike wants to have a…

Metcon 4 Sets 4 rounds of 1:30 rowing (@ a 400/300m pace) 1:00 rest 6 minutes of rest between sets. You can work on light accessory work during the time.