Bike Erg

Tags:

Strength

12 min EMOM

  • 5 Ring Dips
  • 3 Clean Pulls

Conditioning

20min E5MOM

  • 200m Sprint
  • 20 Wallballs (30/20)
  • 10 Bar-facing Burpees
  • 5 Squat Cleans at (165/115)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

10 Rounds

  • 3 x Front Squat
  • 10 weighted jumping squats (95/65)

Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.

Conditioning

7 Rounds for time

  • 12 Cal Assault Bike
  • 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

15 min EMOM

  • 1 Clean and Jerk at 80%

Conditioning

16 min Alt EMOM

Even Minutes

  • 30m Sprint
  • 5 Toe to Bars

Odd Minutes

  • 30m Sprint
  • 4 DB Single Arm Snatches (80/50)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

7 Rounds

  • 5 Kettlebell Rows (53s/35s)
  • 5 Bench Press (work-up to heavy)

Conditioning

10min E2MOM

  • 10 Bench Press (145/95)
  • 10 Kettlebell Rows (53s/35s)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

  • 5 x 5 deadlifts

Conditioning

Partner Alt EMOM For Time

Until 10,000km is reached on C2 Bike Erg

  • 3 Clean and Jerk with Plate (65/45)
  • Max Meters on Bike

Split work as needed

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

10 min AMRAP

  • 6 Controlled Push Jerks (115/75)
  • 6 Broad Jumps

Conditioning

18 min Alt Emom (45-sec on, 15-sec transition)

  • C2 Bike Erg (hold 1200/800+ cal/hr)
  • Rower (hold 1200/800+ cal/hr)
  • Ski Erg (hold 1000/700+ cal/hr)

Split work as needed

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Skill Work

10 Min EMOM

  • Pull-Ups (pick a number)
  • Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

  • 25 Cal on Erg
  • 15 KB/DB Snatches Right Arm (35/25)
  • 15 KB/DB Snatches Left Arm

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

Tags:

Objectives of Today’s Training

  • Muscle Endurance
  • Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

  • Squat Clean
  • 2 front-rack lunges
  • 1 Jerk

Workout -2

For Time

  • 2k Bike
  • 50 bear hug squats (50/30)
  • 40 burpees
  • 30 pull-ups
  • 20 weighted step-ups (20″) (50/30)
  • 10 wall balls (50/30)
  • 1k row

Objectives of Today’s Training

  • Active Recovery

Workout-1

30 min Cradio Crossover Ladder

  • C2 Bike Erg (5min, 4min, 3min, 2min, 1min)
  • C2 Ski Erg (1min, 2min, 3min, 4min, 5min)

Complete the interval durations for each.

Workout-2

Accessory

If you feel like it, pick some accessory exercise and do a few sets of 8.