Cardio

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

  • 21 Cal Ski or Row
  • 15 Cal Assault Bike
  • 9 Burpees
  • 3 Hang Squat Cleans. (155+/115)
  • 3 minutes of rest

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

  • C2 Row
  • C2 Bike or Runner
  • C2 Ski

Moderate Pacing

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
Tags:

Conditioning

5 Rounds

  • 5 Min of Work
    • Run 400m +
    • AMRAP
      • 12 KB Push Press
      • 6 KB Squat
      • 6 Burpees
  • Rest 1 minute

Strength

5 Rounds

  • 5 x Bench Press (increase weight)
  • 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

  • ERG
  • Begin and Finish With And E2MOM
    • 10 Pushups
    • 15 Air squats
Tags:

Conditioning

45 Min AMRAP

  • 50, 40, 30, 20, 10
    • Sit-ups
    • Kettlebell Swings (53/35)
  • Max Cals on an ERG (Ski, Row, Runner, or Bike)
Tags:

Skill Work

10 Min EMOM

  • 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

  • Cals on Erg (Ski, Bike, Row)
  • Wall balls (20/14)