2.08.2024

FUNday

5 Rounds for TIME of: 
 20m SLED Push
 20m SLED Pull
 15 Mace Strikes
 10 Tire Flips
 5 Devil Presses (30/20s)
 300m RUN


2.07.2024

Thursday

BOX SQUAT
5-5-5-5-5

AMRAP in 15min of:
 5 Power Cleans (185/135)
 20 Russian Twist
 50 Bar Over Hops
 20 Mt. Climbers
 5 Muscle Ups


1. Sleep in a cool, dark room
2. Limit caffeine intake 6-8 hours prior to sleep time
3. Have a consistent sleep and wake time (as best as you can)
4. Develop and utilize a bedtime routine that prepares you for sleep
5. Meditate, do breath work, stretch, or anything that may calm you down
6. Avoid screens (phone, TV, computer for 1-2 hrs. prior to sleep time)
7. Avoid heavy meals 2-3 hours before sleep time
8. Have a comfortable bed and bedroom




2.06.2024

Wednesday

PUSH PRESS

Build to a Heavy set of 5


4 Rounds for TIME of:

 15 Push Press (135/95)

 20 Push-UPs

 25 Cal Row or Bike


-Rest 1:30 b/t Sets-



Breathing is Scientifically linked to:
 1. Reduce Stress
 2. Reduce symptoms of anxiety
 3. Improved Sleep
 4. Boost Mood
 5. Improve energy
 6. Improve immunity
 7. Improve focus and concentration
 8. Better Energy
 9. Elevated Emotions







2.05.2024

Tuesday

AMRAP in 18 min of:

Anchor Run
20 Box Jumps
20 Back Rack Lunges (95/65)

'Hero' 9/11 Firefighter - Remembered



2.04.2024

Monday

Complete for TIME:
 800m ROW
 60 Double Unders 
 40 Hollow Rocks
 20 Wallballs
 10 Deadlifts (255/155)
 20 Wallballs 
 40 Situps 
 60 Double Unders 
 800m ROW