Cardio

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

Objectives of Today’s Training

  • Strengthen Posterior Chain
  • Active Recovery

Workout -1

3 x 8 Accessories

  • GHD Back Extensions
  • GHD Hip Extensions
  • GHD Hamstring Curls

30-second squat hold between each set

  • Good Mornings with Barbell
  • Reverse Hyper

Superset

  • 1 Leg RDL (each leg) w/KB
  • Face Pulls
  • Barbell Rows

Superset

Workout-2

10 Min Cardio

  • Light Cardio on Bike, Run, Row

Objectives of Today’s Training

  • Work on overhead position for snatches
  • Improve Snatch Technique
  • Increase the lactic threshold with partner sprints

Workout -1

25 min

  • 5 x 3 Sots Press (increase weight)
  • 5 x 3 Over-head Squats (increase weight)
  • Snatch Doubles for Remaining time

Workout-2

For Time ( partner up – You go, I go)

  • 27, 21, 15, 9
    • Ski Erg Cals
    • Toes-to-Bar
  • 9, 15, 21, 27
    • Ski Erg Cals
    • Wallballs (30/20)

Split work between partners.

Objectives of Today’s Training

  • Improved cardio and muscle endurance
  • Improved barbell cycling

Workout -1

5 min EMOM

Starting at 6 reps and increasing a rep each minute (6 – 10reps)

  • Wallballs (30/20)
  • Chest-to-bar burpee pull-ups

Workout-2

30 min time cap (3 partner teams)

  • Split 500/375 cals on an Erg, Runner, or Assault Bike
  • On your Break 3/2/1 barbell complex 165/105
    • 3 Deadlifts
    • 2 hang cleans
    • 1 shoulder-to-overhead
  • With time remaining Max Reps Synco Overhead Lunges (45/25)

Objectives of Today’s Training

  • Increase Power with Cleans and Jerks and Box Jumps
  • Improve cardio endurance with sprint-interval.

Workout -1

21 min E3MOM

  • 3 Clean and Jerks (increase weight each round)
  • 12 box jump-overs (24/20)

Workout-2

12 Rounds on C2 ERG

  • 30-second sprint
  • 30-second recovery

Objectives of Today’s Training

  • Improve Handstands
  • Increase Pulling Strength
  • Improve aerobic capacity

Workout -1

11 min EMOM

  • 1 Wall Walk +
  • 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

  • 25 Cal AB
  • 21 KB Swings (53/35)
  • 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.

Objectives of Today’s Training

  • Establish max deadlift
  • Build core strength
  • Improve aerobic capacity

Workout -1

15 min

  • Establish 1 RM Deadlift
  • complete 30 weighted knee raises

Workout-2

For Time

  • 100 Cal Row
  • 80 Cal AB
  • 60 Wallballs (30/20)
  • 40 Lunges with the ball
  • 20 Ball-Facing Burpees

Objectives of Today’s Training

  • Improve power production and movement patterns for the clean and jerk.
  • Increase raw strength with deadlifts and pushups.
  • Increase vo2 max (endurance) with interval training
  • Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

  • Macho Man Complex (increase weights)
    • 3 Power Cleans
    • 3 Front Squats
    • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

  • Deadlifts (315, 365, 395-405)
  • Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

  • 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
  • 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

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)