Daily Workout

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

Every 6 minutes for 30 minutes

• 500/400m Row
• 50/40 cal Assault Bike

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

• 1600m C2 Row
• 1600m Air Runner

Second Leg – switch every 2 minutes

• 1600m C2 Ski
• 1600m C2 Bike

Final Leg

• 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
• 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

Metcon

30 minutes of Cycling.

12 min Warm-up Progressions (5 round warm-up)

• 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
• 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
• 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
• 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

• 7 x Toes-to-bar
• 7 x Deadlifts (225/155)
• 14 x Weighted Lunges (2 x 35/25 kb)
• 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

• 3 x slow knees-to-waist
• 3 x light deadlifts (135 / 95)
• 6 x bodyweight lunges
• 10 x plate step ups

12 min Warm-up

• 5 cal AB Warm-Up Paces
• 3 hang clean. (45/35 -> workout weight)
• 3 front squats.
• 3 presses

20-min AMRAP

• 12/10 cal Assault bike
• 3 Squat Cleans. (135/95)
• 3 Push Press

10 min Recovery

• 4 cal Assault Bike (between a 30 – 50 rpm pace)
• 3 training bar back squat
• 3 training bar strict press

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball