National Paul Bunyan Day
Warm Up/Mobility
Warm-up
2 Sets
1:00 Cardio
50′ single arm dumbbell overhead walking lunge (moderate) (each side)
10 hanging scap retractions
5 Kip Swings
5 dynamic squat stretch (Air Squat, Left Cossack Squat, Right Cossack Squat)
1:00 Cardio
50′ single arm dumbbell overhead walking lunge (moderate) (each side)
10 hanging scap retractions
5 Kip Swings
5 dynamic squat stretch (Air Squat, Left Cossack Squat, Right Cossack Squat)
Strength
Every 2:00 for 4 Sets
Paused Front Squat (4×5*)
Every 2:00
Stay Light
SPRINT after every Set (Any ERG or Run)
Stay Light
SPRINT after every Set (Any ERG or Run)
Metcon
Interval Setting on Timer: 5 intervals of 5:00
Score is time for each interval
Score is time for each interval
Metcon (5 Rounds for reps)
5 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle ups
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle ups
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
Strength
Snatch Push Press (5×5)
From the back rack with a snatch grip, perform the prescribed number of Push Press
Building in 5 sets
b/t sets perform 10 Push Ups
b/t sets perform 10 Push Ups
Finisher
Metcon
3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)
Post Workout Mobility
1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch
1:30 Frog Stretch
1:30 Toe Touch Stretch
Conditioning
Metcon (Time)
2 Sets
15/12 Calorie Ski
75’ Sled Push (Heavy)
15/12 Calorie Ski
150’ Farmers Carry (Heavy)
15/12 Calorie Ski
75’ Sled Push (Heavy)
15/12 Calorie Ski
-Rest 1:1 b/t sets-
15/12 Calorie Ski
75’ Sled Push (Heavy)
15/12 Calorie Ski
150’ Farmers Carry (Heavy)
15/12 Calorie Ski
75’ Sled Push (Heavy)
15/12 Calorie Ski
-Rest 1:1 b/t sets-
Metcon (Time)
RUN
2 Sets
600m fast, 2min rest, 400m fast, 90sec rest,
300m fast, 1min rest, 200m fast, 30sec rest
400m walk/jog, 400m recovery jog,
-Rest 15sec b/t sets-
2 Sets
600m fast, 2min rest, 400m fast, 90sec rest,
300m fast, 1min rest, 200m fast, 30sec rest
400m walk/jog, 400m recovery jog,
-Rest 15sec b/t sets-
Metcon (Time)
4 rounds
4 Rope Climbs
16 Thrusters (115/80)
-Rest 1:1 between workouts-
4 rounds
16 Toes to bar
4 Overhead Squats (205/135)
4 Rope Climbs
16 Thrusters (115/80)
-Rest 1:1 between workouts-
4 rounds
16 Toes to bar
4 Overhead Squats (205/135)
Banded Hip Activation