Physical Training

Workout -1 30 min C2 Bike Erg 2 min at 90 rpm 1 min recovery (approx 70rpm) Workout-2 Accessory Work GHD Back Extensions GHD Hip Extensions Good Mornings Reverse Hyper (50lb) 3 x 8 of each exercise. Between sets do 10 push-ups

Workout -1 15 min ALT EMOM 5 x Front Squat (225/155) 5 x Pull-ups (strict) 5 x Push Press (165/115) Workout-2 2-RoundsAlt 3 min of work on each with 1 minute of rest between. C2 Rower C2 Ski Erg C2 Bike or Assault Bike (68rpm/55rpm) Air Runner (a few ticks faster than your 5k pace)…

Active Recovery 20-minute Walk Maintain a pace of up to 70% max heart rate. 10-minute Assault Bike Ride Maintain a pace of up to 70% of max heart rate 12-minute AMRAP 10 Transverse Ball Lifts (80/50) Ball Carry 25 meters Stand between two boxes set at 30″ inch height, and lift the ball from one…

Workout -1 Alt Tabata (warm-up) Hang Cleans Thrusters Good Morning Use an empty bar. Workout-2 24-minute Alternating EMOM 4 Thrusters 6 Hang Power cleans 8 Shoulder-to-overhead 10 Deadlifts Weight Scheme Per Round 95/115/125/3 x 135 65/75/85/3 x 95 Workout-3 10 Minutes (cooldown) Assault Bike (50-55 /45-50 rpm)

Warm-up 8-minute AMRAP 8 box step-ups (20″) 8 pushups 8 Straight Leg Kettlebell Deadlifts (53/35) Strength Bench Press 5 x 5 Work up to a heavy 5 rep weigh Metcon For Time 50, 40, 30, 20, 10 Calorie Row 10 deadlifts between rounds (225/155)

Workout -1 Alt Tabata Kettlebell Swings (35/25) Wallballs (20/14) Toes-To-Bar Workout-2 40, 30, 20, 10 Reps For Time Calories on Ski-Erg or Assault Bike Snatches (95/65) The purpose is to complete large sets on the snatches. Try to not break more than 3 times per round.

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 20 Rounds Hill Sprints (up and down) 10 Burpees every…

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Strength 30 Minutes of Deadlifting work up to a heavy 1 x 5 Metcon 2 Round for Time Partner Workout 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run….

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.