Kettlebells

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

5 min Warm-up

• Stretching

Strength

16 Min E2MOM

5, 5, 5, 3, 2 (3 x 8)

• Back Squats
• 5-8 GHD Sit-ups

Conditioning

For Time (20 minute Cap)

• 50 KB Swings (53/35)
• 800m Run / 2400m C2 Bike
• 50 KB Swings
• 800m Run
• 50 KB Swings

Conditioning

5 Rounds

• 5 Min of Work
  • Run 400m +
  • AMRAP
    • 12 KB Push Press
    • 6 KB Squat
    • 6 Burpees
• Rest 1 minute

Strength

5 Rounds

• 5 x Bench Press (increase weight)
• 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

• ERG
• Begin and Finish With And E2MOM
  • 10 Pushups
  • 15 Air squats

Skill Development

12 Min Overhead Squat EMOM

• Work on Overhead Squats (You Pick Weight and Reps)
• Example of work
  • Sots Press
  • Barbell
  • Plates
  • Dumbbells or Kettlebells
    • One or Two Arm

Conditioning

For Time (12 min Cap)

• 30 lunge Buy-In
• 7 Rounds
  • 100ft Bear Hug Med-Ball Carry (80/50)
  • 10 Thrusters (95/65)

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm

Core Work

10 Min Partner AMRAP

• 7 Toe-to-Bar
• 150ft KB Front Rack Carry (53s/35s)

One partner carries while the other does toes-to-bar

Conditioning

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

Strength

• 7 x 3 Front Squats (build-up weight as you go)

Conditioning

45 Min AMRAP

• 50, 40, 30, 20, 10
  • Sit-ups
  • Kettlebell Swings (53/35)
• Max Cals on an ERG (Ski, Row, Runner, or Bike)

Skill Work

10 Min Handstand Work

• Handstand Push-ups
• Handstand Walks
• Pike Push-ups
• Work on Handstands

Clock will be set as a 10 min EMOM

Conditioning

5 rounds for time

• 10 x DB/KB 1 arm alt hang clean and jerk (50+/ 35+)
• 10 x DB/KB Box step-ups (same weight)

Conditioning

20 Min AMRAP

• 5 x pull-ups
• 10 x pushups
• 15 Air Squats
• 100ft bear crawl
• 100ft lunges