Med-Ball

10 min Warm Up

3 Rounds for Time

• 32 cal Row
• 16 Lunges (53/35 kb)
• 8 Shoulder-to-overhead (95/65)
• 4 Med-Ball over Shoulder (100/80)

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

40 minutes

• C2 or Assault Bike – Zone 2 (60% – 70% of Max Heart Rate (220 – age))
• Every 4th minute
  • 1 Heavy Med-Ball Over the Shoulder (150/100)

10 min Set-up/warm-up

Deadlift

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 3
• 1 x 2
• 1 x 3

5 x 12

• Seated Rows
• Reverse Hypers

5 x 12

• Lat Pull Downs

10 min Set-up/warm-up

10 Rounds of E1.5MOM

• 1 x Snatch (140/95)
• 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

• 1 x 25m Med-Ball Bear Hug Carries (80/50)
• 8 x Med-Ball Shoulder-to-Overhead
• 20 x Single Unders Jump Rope or Plate Jumps

8 min AMRAP Warm-up

• 5 Pull-ups
• 7 Push-ups
• 10 Lunges

5 min Transition

30-20-10 For Time

• Rowing Cals
• Box Step-ups (20″)
• Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)

15 min Warm-up/Set-up

30 Min AMRAP (Teams of 3)

• Ski Erg
• 5 burpee pull-ups
• 7 clean and jerks (115/80)
• 9 Wall Balls (20/14)
• 1 25m Overhead Med-Ball Carry (80/50)

Rules

1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
4. A teammate cannot be passed.
5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

• 2 x 5 @ 135/95
• 1 x 5 @ 225/155
• 1 x 3 @ 275/190
• 1 x 3 @ 305/215
• 1 x 2 @ 335/235
• 1 x 5 @ 365/255

Scale weights accordingly

5 min Warm-up/Set-up

40 min EMOM

Death By

Wall Balls

• Start at 8 reps

Cleans

• Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

• Start at 3 reps (100lb/80lb)

Pull-ups

• Start at 5 reps

Rower

• Start at 10/8 Cals

Rules:

1. Start on the movement of your choice.
2. Perform the starting reps and use the balance of the minute for rest.
3. Each round increases the number of reps by 1
4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

10 min Warm-Up / Set-up

12 Min AMRAP (U Go I Go)

• 50m Air Runner
• 3 Ring Dips
• 1 MB Over Shoulder (100/80)

8 Minute Warm-up

15 min AMRAP (19.1 open workout)

• 19 wall ball shots (20/14)
• 19 cal row

5 Min Rest

Group U Go, I Go Heavy Ball Over Shoulder

• 15 rounds per Athlete. (100/80)