Daily Workout

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

Everybody needs a day of rest. Enjoy it!

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)

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.

Warm-up

3 Rounds

• 12 Box Step Ups w/ Kettlebell
• 12 Kettlebell Swings
• 12 Goblet Squats w/ Kettlebell

Use a light-weight kettlebell for warm-ups

Strength

15 min E3MOM

• 5 deadlifts (315/225)
• 7 ring dips
• 9 push-ups

then immediately into

6 min E3MOM

• 15 deadlifts (225/155)

Metcon

Assault Bike or Air Runner

5 rounds

• 0:30 Easy <50/40rpm
• 0:30 Sprint >75/65rpm
• 1:00 rest

If you run, set your own paces

Warm-up

Alt Tabata ( 8 rounds)

• :20 of work
  • Hold Goblet Squat
  • Thruster
• :10 of rest

Metcon

On a 40 Minute Timer Complete

• Establish a 1 Rep Max on Strict Press
• Establish a 1 Rep Max on 3-second pause back squat
• And Do
  • 5 rounds
    • 15 Cal Assault Bike or Runner
    • 15 Burpees
  • The Goal is to complete each round under 2 minutes.

Warm-up

6-min Alt EMOM

• 10 Wallballs (20/14)
• 10 KB Swings (53/35)

Strength

20 Minutes of Deadlifting

• Work Up to a Heavy Set of 5
• At 14 minute mark
  • 2 x 15 at 225/155
  • 3 minutes rest between sets

Metcon

For Time (21 min time cap)

• 10 Thrusters (50/30 med-ball)
• 3,000m row
• Every 3 minutes 10 Thrusters

REST DAY

Everybody needs a day of rest. Enjoy it!

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Workout

• Easy Bike Ride
• Walk 2 miles