Daily Workout

Garage Workout (family workout)

21, 15, 9

We used this as a warm-up routine before running

3 mile walk with intermittent running. We have increased our run time to around 10 total minutes.

• box step-ups (12-inch box)
• air squats
• ring rows

Afternoon Session

• 99 toe-to-bars (1 muscle-up = 3 ttb)
• 1 100m ball carry (80/50) for every break
• at some point within the workout run 200 yards and do 30 tractor tire flips.

Active Recovery

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

RECOVERY DAY

Everybody needs a day of rest. Enjoy it!

Garage Workout (family workout)

2 Rounds

• 25 Box Step-ups
• 25 KB Swings
• 25 Jumping Ring Pull-Ups
• 25 Lunges
• 25 Knees-to-Waist
• 25 Push Press

Afternoon Session

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Deadlifts

Metcon

Half Murph+

• 1/2 mile run
• 25 Deadlifts (225/155)
• 50 Pull-ups
• 100 push-ups
• 150 air squats
• 1/2 mile run

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Cleans

Workout

Strength

9 Rounds

• 1 Craig Complex (1 hang clean, 1 front squat, 1 jerk)
• 5 Push-ups

Metcon

6 Rounds

• 10 Med-Ball Clean and Jerks (80/50)
• 10 Cal (AB, Row, Runner, Ski-Erg)
• 10 Pull-ups or Toes-to-bar

Garage Workout

4 rounds x 10 reps of each

• Bench Press
• Single Arm Rows
• Strict press
• Ring Rows

30 second plank between rounds

Finish with a 3 mile walk with intermittent running

RECOVERY DAY

Everybody needs a day of rest. Enjoy it!

Family Fun Day.

We went to the Zoo and walked a lot.

Tabata

8 rounds (20 sec/ 10 sec rest) of Each Exercise

• Box Step Ups (12in)
• Air Squats
• DB Clean and Jerks (45/10)
• Quick Box Jumps (4″ box)

Cool off with a half mile walk

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Snatch

Workout

E2MOM for 20 min

• 2 Power Snatches
• 5 Atomic Slam Balls (80/50)

Metcon

15 min for Max Cals (Partners)

• 30-seconds- Ski-Erg or Assault Bike for Max Cals
• 1 – 20-meter Shuttle Run
• Rest while partner works

RECOVERY DAY

Everybody needs a day of rest. Enjoy it!

40 min of easy bike riding