Daily Workout

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.

Active Recovery

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

5k with intermittent running (10 x 2:00min)

Active Recovery

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

Today was filled with two games of vintage base ball.

Active Recovery

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

We went swimming in a lake and enjoyed the sun.

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)

Workout

• Run 1.5 miles
• 100 Tire Flips
• 100 Slam Balls (50lb)
• 100 Sit-ups
• 100 Air Squats
• Run 1.5 miles

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

Garage Workout (family workout)

5 rounds

• 12 DB Deadlifts (45/10)
• 9 DB Hang cleans
• 6 DB Push Jerks

After completing the 5 rounds, we worked on our deadlift form by lifting various objects, like a concrete block, boxes, and push mower, laying around the garage.

3 mile walk with intermittent running. We have increased our run time to around 11 total minutes.