Physical Training

Recovery Day Take a walk. Ride your bike. Spend time with your friends or family. Go to worship. Stretch and work on mobility.

Try to get outside and enjoy the sun. 10 rounds 1 x 400m Run w/ 2 rounds of 5  Pull-ups 10  Push-ups 15  Air Squats

A pure cardio day. We got off the barbells for a day to allow for recovery. Death By Cardio EMOM (Every minute on the minute) 10cals to 20cals  (increment by a calorie per round) Assualt Bike Air Runner Rower Rest As an example, the first round will be 10 calories on the bike, 10 calories on…

Deadlifts 1 x 10 @ 135lb banded 2 x 5  @   50% banded 1 x  5  @   75% 1 x  3  @  80% 1 x  3  @  85% 1 x  2  @  90% 1 x 5   @  95%  (attempt a 5 rep PR) Row Row these at a slightly stronger pace than your 5000m. 3…

Push Press (or shoulder to overhead) 1 x 2 @ 50% 1 x 2 @ 60@ 1 x 2 @ 75% 5 x 2 @ 90% 10 minutes work to a single heavy clean Team up with 1 or 2 other people. Rotate through until you reach a combined 100 cal on the assault bike….

This routine combines strength training with a little cardio. 5 rounds  3 x heavy slamball lifts to the top of 60″ box stack.   150lb ball 3 x Goblet Squat with a 120lb dumbbell 3 rounds for time 20 cal row or assault bike 20 over the box burpees 20 toes to bar

Today, we will be strength training our legs and posterior chain.Deadlifts 1 x 10 30% (or no more than 135lb) 1 x 10 50% (or no more than 225lb) 1 x  5  60% 1 x  3  70% 1 x  3  80% 1 x  3  85% 1 x  3  93% 1 x  3   95% Back Squats…