Cardio

Workout -1

Warm-up (accumulate)

• 300ft on Versa climber on level 3
• 1:00 minute in the bottom of an overhead squat

Workout-2

8 Rounds

• 3 overhead squats (ascending weight)
• 2 L-sit pull-ups

Workout-3

For Time

• Bike 5 miles (8km) either on Bike Erg or AB
• Every 4th minute 12 med-ball squats (80/50) (6 squats with the ball on each shoulder)

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)

Workout -1

30 min C2 Bike Erg

• 2 min at 90 rpm
• 1 min recovery (approx 70rpm)

Workout-2

Accessory Work

• GHD Back Extensions
• GHD Hip Extensions
• Good Mornings
• Reverse Hyper (50lb)

3 x 8 of each exercise. Between sets do 10 push-ups

Workout -1

15 min ALT EMOM

• 5 x Front Squat (225/155)
• 5 x Pull-ups (strict)
• 5 x Push Press (165/115)

Workout-2

2-Rounds
Alt 3 min of work on each with 1 minute of rest between.

• C2 Rower
• C2 Ski Erg
• C2 Bike or Assault Bike (68rpm/55rpm)
• Air Runner (a few ticks faster than your 5k pace)

Hold 1000/700cal per hour pace on C2 machines.

Active Recovery

20-minute Walk

• Maintain a pace of up to 70% max heart rate.

10-minute Assault Bike Ride

• Maintain a pace of up to 70% of max heart rate

12-minute AMRAP

• 10 Transverse Ball Lifts (80/50)
• Ball Carry 25 meters

Stand between two boxes set at 30″ inch height, and lift the ball from one box to your chest and then twist at the hips to place it onto the other box.

Workout -1

Alt Tabata (warm-up)

• Hang Cleans
• Thrusters
• Good Morning

Use an empty bar.

Workout-2

24-minute Alternating EMOM

• 4 Thrusters
• 6 Hang Power cleans
• 8 Shoulder-to-overhead
• 10 Deadlifts

Weight Scheme Per Round

95/115/125/3 x 135

65/75/85/3 x 95

Workout-3

10 Minutes (cooldown)

• Assault Bike (50-55 /45-50 rpm)

Warm-up

8-minute AMRAP

• 8 box step-ups (20″)
• 8 pushups
• 8 Straight Leg Kettlebell Deadlifts (53/35)

Strength

Bench Press

• 5 x 5 Work up to a heavy 5 rep weigh

Metcon

For Time

50, 40, 30, 20, 10

• Calorie Row
• 10 deadlifts between rounds (225/155)

Workout -1

Alt Tabata

• Kettlebell Swings (35/25)
• Wallballs (20/14)
• Toes-To-Bar

Workout-2

40, 30, 20, 10 Reps For Time

• Calories on Ski-Erg or Assault Bike
• Snatches (95/65)

The purpose is to complete large sets on the snatches. Try to not break more than 3 times per round.

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

20 Rounds

• Hill Sprints (up and down)
• 10 Burpees every 5th round

Strength

30 Minutes of Deadlifting

• work up to a heavy 1 x 5

Metcon

2 Round for Time

Partner Workout

• 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run.
• -100 Combined Cal Assault Bike

The med-ball is not allowed to touch the ground in the first round. If the ball ends up on the ground, both partners have to stop working and do ten push-ups prior to picking the ball back up.

The ball is allowed to rest on the ground during the second round of the assault bike.