Physical Training

Warm-Up Tabata Med-Ball Jumping Clusters (20/14) Metcon Chipper for Time 100 Cal Row 80 Box Step-ups (20″) 60 Wallballs (20/14) 40 1 Arm KB Snatches (53/35) (20 ea. arm) 20 Pull-ups 10 2 Arm KB Z-Presses (53/35)

Metcon 4 Sets 4 rounds of 1:30 rowing (@ a 400/300m pace) 1:00 rest 6 minutes of rest between sets. You can work on light accessory work during the time.

Warm-up 3 Rounds 12 Box Step Ups w/ Kettlebell 12 Kettlebell Swings 12 Goblet Squats w/ Kettlebell Use a light-weight kettlebell for warm-ups Strength 15 min E3MOM 5 deadlifts (315/225) 7 ring dips 9 push-ups then immediately into 6 min E3MOM 15 deadlifts (225/155) Metcon Assault Bike or Air Runner 5 rounds 0:30 Easy <50/40rpm…

Warm-up Alt Tabata ( 8 rounds) :20 of work Hold Goblet Squat Thruster :10 of rest Metcon On a 40 Minute Timer Complete Establish a 1 Rep Max on Strict Press Establish a 1 Rep Max on 3-second pause back squat And Do 5 rounds 15 Cal Assault Bike or Runner 15 Burpees The Goal…

Warm-up 6-min Alt EMOM 10 Wallballs (20/14) 10 KB Swings (53/35) Strength 20 Minutes of Deadlifting Work Up to a Heavy Set of 5 At 14 minute mark 2 x 15 at 225/155 3 minutes rest between sets Metcon For Time (21 min time cap) 10 Thrusters (50/30 med-ball) 3,000m row Every 3 minutes 10…

REST DAY

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

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

Warm-up 9-min Alt EMOM 10 Wallballs (20/14) 10 Burpees 10 Box Step-ups Strength Complex 1 high-hang squat clean 1 low-hang squat clean 1 full squat clean 1 jerk Build to heavy Metcon 3 Rounds for Time 21 cal row 15 deadlifts (225/155) 9 toes-to-bar or pull-ups

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

Warm-up Tabata ( 8 rounds) :20 of work Max KB Swings (53/35) :10 of rest Strength Work up to a heavy set of 3 deadlifts Metcon 8 Rounds for Time 8 pushups 8 situps 8 air squats 8 pull-ups 8 deadlifts (95/65) 8 hang cleans (95/65) 8 shoulder-to-overhead (95/65) 8 cal row