Air Runner

5 min Warm-up

  • Stretching

Strength

16 Min E2MOM

5, 5, 5, 3, 2 (3 x 8)

  • Back Squats
  • 5-8 GHD Sit-ups

Conditioning

For Time (20 minute Cap)

  • 50 KB Swings (53/35)
  • 800m Run / 2400m C2 Bike
  • 50 KB Swings
  • 800m Run
  • 50 KB Swings

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

Objectives of Today’s Training

  • Muscle/Cardio Endurance
  • Squat Cleans and Front Squats

Workout-1

Strength

Find Max Craig Special in 9 attempts

  • 1 Hang Squat Clean + Front Squat

Workout -2

For Time

  • 800-meter row
  • 21, 15, 9
    • Thrusters (95/65)
    • Toes-to-bar
  • 800-meter Ski Erg / Runner

Objectives of Today’s Training

  • Test Cardio Endurance
  • Increase deadlift strength
  • Practice Handstand Push-ups

Workout -1

2 Rounds

1 min of max calories on each
Your score is the total calories

  • Rower
  • Bike Erg
  • Assault Bike
  • Air Runner
  • Versa Climber
  • Ski Erg

Rest for 6 minutes between rounds

Workout-2

8 Rounds

  • 5 deadlifts (increasing weight
  • 5 Handstand Push-ups

Workout -1

8 Rounds

  • 2:00 min Air Runner
  • 2:00 Recovery (complete 10 pull-ups with 2:00min)

Workout-2

5 Rounds

  • 10 GHD Sit-ups
  • 10 1-arm DB Squat Cleans (5 each arm)
  • 10 1-arm DB Sots Press (5 each arm)

Warm-up

3 Rounds

  • 12 Box Step Ups w/ Kettlebell
  • 12 Kettlebell Swings
  • 12 Goblet Squats w/ Kettlebell

Use a light-weight kettlebell for warm-ups

Strength

15 min E3MOM

  • 5 deadlifts (315/225)
  • 7 ring dips
  • 9 push-ups

then immediately into

6 min E3MOM

  • 15 deadlifts (225/155)

Metcon

Assault Bike or Air Runner

5 rounds

  • 0:30 Easy <50/40rpm
  • 0:30 Sprint >75/65rpm
  • 1:00 rest

If you run, set your own paces