Cardio

Metcon

5 rounds of cardio intervals

• 4 min of work
• 2 min of rest

Assault bike or Ski Erg goal: 56/44 cal per round of work
C2 Bike or Rower goal: 68/56 cal per round of work

Metcon

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

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

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

Metcon

For Time (30 Min cap)

• 800 m Run
• 50 Air Squats
• 100 / 80 Cal Assault Bike
• 50 Air Squats
• 800 m Run

Outside if the weather permits.

Metcon

23 min

Buy In:

• 75 Power Snatches (75/55)

AMRAP

• 1 Shuttle Run (25ft)
• 5 Burpees

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

30 Min

• Spin Class – Cycling

Metcon

30 Min

• Spin Class – Cycling

Metcon

30 Min

• Spin Class – Cycling

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

20 Min AMRAP

• 5 x Right Arm Russian KB Swings (53/35)
• 25m Right Arm Farmer Carry
• 5 x Left Arm Russian KB Swings
• 25m Left Arm Farmer Carry
• 15 Cal Assault Bike