Ski Erg

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

12 min Cardio Interval

  • 2 min Ski Erg
  • 2 min Rest

Clean Warm-up

10 Min EMOM

  • Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

  • :20 Max Assault Bike
  • 1 x Power Clean (80- 85%)

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

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