Daily Workout

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.

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