Fitness

Workout 40 minutes 1 minute of work 1 minute of rest between exercises 1. Assualt Bike  70rpm pace 2. Rower   1200cal/hr pace 3. Air Runner (7 mph) 4. Over the Box Burpees (12 reps) 5. Wallballs  20lb (20 reps) 6. Jump Ropes (single or double unders) The objective is to set a target pace that…

Front Squats 2 x 5 @  45lb 2 x 5 @  95lb 2 x 3 @ 135lb 1 x 3 @ 165lb 1 x 3 @ 185lb 2 x 3 @ 215lb 2 x 3 @ 225lb Workout E3MOM (every 3 minutes on the minute) 21 Sit-ups 15 Slamballs 50lb 9 Slamball Squat Jumps 50lb…

Push Press (or shoulder to overhead) 1 x 2 @ 50% 1 x 2 @ 60@ 1 x 2 @ 75% 5 x 2 @ 90% Kettlebell Floor Press 3 x 5  @ 70lb (each arm) Workout 15 min AMRAP (as many rounds as possible) 5 pull-ups 10 push-ups 15 airsquats Every 3 minutes due…

Warm-Up 15 pulls on the rower to see how far you can get. A little secret is to set the damper to 1 and allow the flywheel to spin until the counter stop recording meters. 10 air squats as close to the wall as possible to work on mobility. (If you can put your toes…

Deadlifts 1 x 10 @ 135lb 1 x   5 @ 50% 1 x   5 @ 75% 1 x   3 @ 80% 1 x   3 @ 85% 1 x   2 @ 90% 1 x   1 @ 95% 1 x   PR attempt Back Squats 2 x 5 x   45lb 1 x 5 x   95lb 1 x 3…

Recovery Day Take a walk. Ride your bike. Spend time with your friends or family. Go to worship. Stretch and work on mobility.

Try to get outside and enjoy the sun. 10 rounds 1 x 400m Run w/ 2 rounds of 5  Pull-ups 10  Push-ups 15  Air Squats

A pure cardio day. We got off the barbells for a day to allow for recovery. Death By Cardio EMOM (Every minute on the minute) 10cals to 20cals  (increment by a calorie per round) Assualt Bike Air Runner Rower Rest As an example, the first round will be 10 calories on the bike, 10 calories on…

Deadlifts 1 x 10 @ 135lb banded 2 x 5  @   50% banded 1 x  5  @   75% 1 x  3  @  80% 1 x  3  @  85% 1 x  2  @  90% 1 x 5   @  95%  (attempt a 5 rep PR) Row Row these at a slightly stronger pace than your 5000m. 3…

Push Press (or shoulder to overhead) 1 x 2 @ 50% 1 x 2 @ 60@ 1 x 2 @ 75% 5 x 2 @ 90% 10 minutes work to a single heavy clean Team up with 1 or 2 other people. Rotate through until you reach a combined 100 cal on the assault bike….