AM
Metcon
3 Rounds for time of:
-7 Squat Cleans @ 155#
-14 Clapping Push Ups
-21 Sit Ups
-42 Double Unders
then…
PM
-Run 6 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
Foam Roll
Monostructural Movement
-10 min. Single Under Jump Rope
-5 min. Weighted Barbell Farmer Walk
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
-Leg Levers 3×15
-Body Bridge w/Plate 3x30sec.
Functional Warmup
-Bar Warmup
Resistance Training
-Power Clean 4×3
-Bench Press 3×5
-BOR 3×5
Obstacle Course Work
-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts. Afterwards spend 10 minutes working on your weakest point in the course.
Cool Down
-Static Stretching/Yoga
AM
Metcon
5 Rounds for time of:
-10 ea. leg Weighted OH Walking Lunges w/ 45# plate
-20 Pull Ups
-30 Air Squats
then…
PM
-Run 5 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
AM
Foam Roll
Monostructural Movement
-10 min. Sled Drag w/ KB Farmer Walk
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
-Therapy Squats 3×5
Core
-Rockers 3×10
-Prone Plank w/Lateral Steps 3x30sec.
Functional Warmup
-Bar Warmup
Resistance Training
-Back Squat 3×5
-Deadlift 3×5
-Press 3×5
Obstacle Course Work
-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts. Afterwards spend 10 minutes working on your weakest point in the course.
PM
Conditioning
-Run 4 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
Rest
Choose either a 3 mile trail run or soft sand beach run. Wear boots and pants rather than shorts and running shoes if possible to condition for the transition to running in gear. Be safe and stay fueled and hydrated! Keep the pace slow to moderate and consistent.
Following the run, work on flexibility and mobility. Stretch and recover!
AM
Foam Roll
Monostructural Movement
2 Rounds of:
-2 min. KB Waiter Carry
-2 min. of Barbell Farmer Walk
-2 min. of KB Walk in Rack Position
*Rest 1 min. between ea.*
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
-Flutter Kicks 3×30
-Oblique Plank 3x30sec.
Functional Warmup
-Bar Warmup
Resistance Training
-Front Squat 3×5
-RDL 3×5
-Weighted Step Ups 3x5ea. leg
Obstacle Course Work
-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts. Afterwards spend 10 minutes working on your weakest point in the course.
PM
Conditioning
-Run 4 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
AM
Metcon
AMRAP in 20 min. of:
-2 15ft. Rope Climbs
-10 Pistols (5ea. leg)
-20 Hand Release Push Ups
then…
PM
-Run 6 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
Foam Roll
Monostructural Movement
-10 min. Single Under Jump Rope
-5 min. OH Weighted Barbell Walk
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
-Leg Levers 3×15
-Body Bridge w/Plate 3x30sec.
Functional Warmup
-Bar Warmup
Resistance Training
-Power Clean 4×3
-Bench Press 3×5
-BOR 3×5
Obstacle Course Work
-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts. Afterwards spend 10 minutes working on your weakest point in the course.
Cool Down
-Static Stretching/Yoga
AM
Metcon
AMRAP in 20 min. of:
-5 Handstand Push Ups
-50m Bear Crawl
-10 Sandbag Squat Cleans
-50m Walking Lunge
then…
PM
-Run 5 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
