C2 Bike

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Burpee
• Rest

Metcon

Cardio Sprints

Complete the number of calories in the alotted time on each machine in each round.

• C2 Bike
• Rower
• Ski Erg

Round 1: 1 min work and 15 sec transition

• Males: 24, 22
• Females: 19, 18

2 minutes of rest

Round 2: 45 sec of work and 15 sec transition

• males: 20, 18
• females: 16, 14

2 minutes of rest

Round 3: 30 sec of work and 15 sec transition

• males: 16, 14
• feamles: 13, 11

Metcon

4 rds for Time

• 15 DL. (225/155)
• 750m C2 Bike

Partner workout. 1 partner rides while the other does the deadlifts. Switch when each is complete. A round is completed when each partner finishes both exercises.

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

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

5 min Warm-up

• Stretching

Strength

16 Min E2MOM

• 5 x trap bar deadlifts
• 6 x high knee box step-ups

Conditioning

20 min ALT EMOM

• 5 x Bulgarian Jumping Split Squats (Each Leg)
• 2 x 45ft – Half-Body Weight Sled Push
• 8 x GHD Sit-ups
• :20 Max C2 Bike Sprint (100+ RPM)

Conditioning

21 min Recovery

Alternate Between

• C2 Rower
• C2 Bike

Every 3 minutes

• 5 x Bent Over Rows (2 x 35/25 kbs)
• 5 x Face Pulls w/ 100lb Band

8 min Warm-up

1 rd Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

• 5 Deadlift Warm-ups
• 5 Strict Presses. (kbs)
• 1 hand stand kick-up

Strength

8-min Amrap

• 3 – Hand Stand Push-ups
• 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

• 2 min C2 Bike goal ( 36 cal / 28 cal)
• 2 min Rest
• 2 min Assault Bike (28 cal / 20 cal)
• 2 min Rest