Inner Circle Members Area

week of 1/5 workouts

Sun, 1/5: 90 minute hike Mon, 1/6: Morning: 30 minute walk and 30 burpees Afternoon: Easy mountain bike ride Tue, 1/7: Morning: Lift, Run, Shoot (run up driveway with 50b weighted pack, 1 minute of stepups, 1 minute of sandbag presses, 2 shots, AMRAP for 30 minutes) Afternoon: Murph (1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run) Wed, 1/8: Morning: 30 minute cold soak Afternoon: doubles tennis match Thu, 1/9: Morning: Run up driveway (100 yards), 10 burpees, shoot one arrow from lunge position (AMRAP for 30 minutes) Afternoon: 60 minute bike (running errands) Fri, 1/10: Morning: 30 Yoga Afternoon: AMRAP for 60 minutes of -3 heavy Tire Flips -10 Sandbag Deadlifts -5×20 second squat holds with 10s recoveries -10 horizontal pull-ups -5×5 heavy kettle bell swings with 5s rest between sets Sat, 1/11: 100m Cinder Block Carry Up Driveway Figure 8 Bear Crawl 100m Cinder Block Carry Down Driveway Run to cement block chain drag, chain drag up hill, carry back down hill Traverse rope Spear throw Top of hill for 30 burpees Back down hill – Tarzan rope swing —> Monkey Bar Tire flip to tire drag Sun, 1/12: Capture The Flag – 90 min