Aerobic Threshold

10 min Warm-up

  • Running Warm-Up

10 Min E2MOM

  • 100m Sprint

Conditioning

25min AMRAP

  • 30/24 Cal Row
  • 20/16 Cal AB
  • 15 Burpees

5 min Warm-up

  • Running Warm-up

Conditioning

20 min E4MOM

  • 1:30min Assault Runner Max Cals or C2 Bike Max Cals
  • 2:30 min Rest

5 min Rest

15 min E5MOM

  • 4 min Max AB Cals (goal 56/45+ cal / round)
  • 1 min Rest

Warm-up

5-min

  • Increase Heart Rate on AB

Conditioning

15 min of Assault Bike Intervals

5 Rounds of 2 min Work and 1 Min Rest

Calorie Goals for Each Interval

  1. 42 / 34
  2. 38 / 30
  3. 34 / 27
  4. 30 / 24
  5. 26 / 21

5 min Rest

15 min of Assault Bike Intervals

3 rounds of 4 min Work and 1 Min Rest

Calorie Goal for Each Interval

  • 54 / 43
  • 54 / 43
  • 54 / 43

Warm-up (8min Cap)

5 rounds

  • Rowling (
  • Ball Thruster for each meter away from 100 – 5 max. (50/30)
  • Hand Stand Kick Up

Strength

10 min AMRAP

  • 3 – Handstand Push-Ups
  • 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

  • 3,000k Row
  • Every 2 min 10 Seated Shoulder Presses (35/25)

Warm-up

2 Rounds 4-min (20/10) Tabata

  • Front Scale Left Leg
  • Front Scale Right Leg
  • Back Scale Left Leg
  • Back Scale Right leg
  • Handstand Kick-up and Hold
  • High Plank
  • Low Plank
  • Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

  • Max Strict Pull-ups in 30 seconds
  • Max L-Sit Hold
  • Max Wall Walk
  • Max Sled Pull (at least body weight)

Conditioning

10 Rounds

  • 20 / 16 cal Row
  • 25m Ball Carry (80lb / 50lb)

8 min Warm-up

1 rd Squat Therapy

  • 1 min Squat Hold (use counter-balance as needed)
  • 5 -8 Russian Baby Makers
  • 5 – 8 Rack Assisted Squats (focus on upright spine)
  • 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

  • 5 Deadlift Warm-ups
  • 5 Strict Presses. (kbs)
  • 1 hand stand kick-up

Strength

8-min Amrap

  • 3 – Hand Stand Push-ups
  • 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

  • 2 min C2 Bike goal ( 36 cal / 28 cal)
  • 2 min Rest
  • 2 min Assault Bike (28 cal / 20 cal)
  • 2 min Rest

Conditioning

3 Rounds

  • 1000m Row at an above-average pace
  • 10 burpees
  • 3 min of rest

Skill Development

12 Min EMOM

  • Hang Squat Clean
  • Squat Clean + Jerk

Work up in weight

Today, we are focusing on improving our aerobic threshold by running a few repeats. If you can, run them in a natural environment, and if not, hit an outdoor track to get some sun. If all else fails, run on a treadmill.

Workout

4 to 6 rounds of

  • 800m run (moderate pace)
  • max pull-ups
  • max push-ups

Environment Priority

  1. Natural Environment
  2. Outdoor Track
  3. Indoor Track
  4. Air Runner
  5. Treadmill