Ski Erg

Reverse Hypers

  • 3 x 15 (50% of max back squat)

10 rounds every 1.5 minutes

  • 2 x Snatch (increase weight)

30, 20, 10 For Time

  • Cal Ski Erg
  • Hang Snatches (75lb/55lb)

3-rounds

  • 10 Belt Squats
  • 10 Reverse Hypers
  • 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

  • Even Rds
    • 10/8 Cal Ski Erg
    • Max Box Step-ups Weighted (50lbs/ 30lbs)
  • Odd Rds
    • 10/8 Cal Row
    • Max Lunges Weighted (30lbs / 20lbs)

5 rounds

  • 5 x Bench Press (pick the weight)
  • 8 x Toes-to-bar

12 min AMRAP

  • Ski Erg (2, 4, 8, 16, 32, 16, 8, 4, 2,…)
  • Lunges (4, 8, 16, 64, 32, 8, 16, 8, 4, …)

Tags:

10 Rds

  • 2:00 min Ski Erg / C2 bike
  • 1:00 min to complete 5 behind-the-head snatch grip presses (you pick the weight)

30 min ALT EMOM

  • Max Cal C2 Bike
  • Max Cal Ski Erg
  • Power production (12 or 30lb med-ball throw or 70lb KB Swings)

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

10 rds For Time (30min Cap)

  • 500m C2 Bike
  • 50m Shoulder Ball Carry (80/50)
  • 15 Air Squats
  • 250m Ski Erg
  • 50m Bear Hug Ball Carry
  • 15 Air Squats

50m = 1 down and Back on Basketball Court