Ski Erg

Team 300 cal on each (1min work: 15sec transition

  • Rowing
  • Runner
  • Ski
  • Rest

If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

  • 1600m C2 Row
  • 1600m Air Runner

Second Leg – switch every 2 minutes

  • 1600m C2 Ski
  • 1600m C2 Bike

Final Leg

  • 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
  • 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

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

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

For Time (partners)

12 Rounds Each (you go I go)

  • 1 Toes-to-bar
  • 2 KB Goblet Squats. (53/35)
  • 3 KB American Swings (53/35)
  • 4 Cal Assault Bike

At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times.

then

  • 1000m Ski Erg Sprint (splint between partners)


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


Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

  • 21 Cal Ski or Row
  • 15 Cal Assault Bike
  • 9 Burpees
  • 3 Hang Squat Cleans. (155+/115)
  • 3 minutes of rest