C2 Bike

4 rd Warm-Up

• 1 x 1 inch worm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 Wall Balls
• 2 x 5 Hang cleans (45/35), 5 cleans (95/65), 3 cleans (115/85)

15 min EMOM

• Minute 1: 20 Wall Balls (20/14)
• Minute 2: 10 Cleans (115/ 85)
• Minute 3: 15/12 cal C2 Bike
• Minute 4: 5 med-ball over the Shoulder (100/80)
• Minute 5 rest

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

12 Min AMRAP (Partner)

• 1 Cal Row
• 1 Power Clean (135/95)
• 2 Lunges

Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 air squats

Strength

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 155 / 115
• 3 x 5 or 5 x 3 (work set)

20 Min AMRAP (Partner – waterfall)

Team of 2

• 500m C2 Bike
• 2 x Med-Ball Over Shoulder (100/80)
• 10 Push-ups

Team of 3 (switch station when bike is complete)

• 500m C2 Bike
• 3 x Med-Ball Over Shoulder
• 15 Push-Ups

Warm-up

• Stretching
  • Calves
  • Hamstring
  • Squat Holds
  • etc
• 2 rds
  • 5 Air Squats
  • 5 push-ups
  • 50m Jog

For Time

• 800m Run
• 100 push-ups
• 2000m C2 Bike
• 150 Air Squats
• 800m Run

5-Minute Warm-Up

30-minute AMRAP

• 800m Runs at a comfortable pace
• 1500m C2 Bike (2:00 – 2:15 recovery pace) or walk a 200m

5-Minute Warm-Up

3 Rounds ( 5-min AMRAP – 1 Minute Rest)

• 3 Pull-ups
• 5 KB/DB Squat (35s/25s)
• 8 KB/DB Push Presses
• 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

• 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
• 10-second transition
• 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
• 30-second Full Recover
• 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

• 30 seconds of Walls Balls (20/14)
• 8 second transition
• 30 seconds of bicycle crunches
• 8 second transition

10 min Warm Up

18min of Olympic Lifting (clock set on 12 rounds of 1.5min)

• You pick the lift and the rep structure

For Time

• 21, 15, 9 C2 Bike
• 9, 6, 3 Heavy Med Ball over Shoulder. (150/100)

10 min Warm Up

In teams of 2 EMOM for 500 Box step-ups

• athlete 1: Max box step-ups (20″)
• athlete 2: C2 Bike at recovery pace.

Switch every minute. 10-second transition.

Basketball

Outside 4 rounds (35 min cap)

• 800m Run
• 1000m Recovery C2 Bike (at about 2:20 – 2:30 pace)

Riding slower will be challenging — force yourself to do it.

If it is raining, we will adjust for an indoor workout.

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)