Ski Erg

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

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

• C2 Row
• C2 Bike or Runner
• C2 Ski

Moderate Pacing

12 min Cardio Interval

• 2 min Ski Erg
• 2 min Rest

Clean Warm-up

10 Min EMOM

• Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

• :20 Max Assault Bike
• 1 x Power Clean (80- 85%)

5 min Warm-up

• Squat Therapy

Conditioning

12 Min ALT EMOM

• 12 cals x Ski Erg
• 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press
• 5 Back Squats

Strength

12 min EMOM

• 5 Ring Dips
• 3 Clean Pulls

Conditioning

20min E5MOM

• 200m Sprint
• 20 Wallballs (30/20)
• 10 Bar-facing Burpees
• 5 Squat Cleans at (165/115)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

10 Rounds

• 3 x Front Squat
• 10 weighted jumping squats (95/65)

Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.

Conditioning

7 Rounds for time

• 12 Cal Assault Bike
• 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

15 min EMOM

• 1 Clean and Jerk at 80%

Conditioning

16 min Alt EMOM

Even Minutes

• 30m Sprint
• 5 Toe to Bars

Odd Minutes

• 30m Sprint
• 4 DB Single Arm Snatches (80/50)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

7 Rounds

• 5 Kettlebell Rows (53s/35s)
• 5 Bench Press (work-up to heavy)

Conditioning

10min E2MOM

• 10 Bench Press (145/95)
• 10 Kettlebell Rows (53s/35s)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

• 5 x 5 deadlifts

Conditioning

Partner Alt EMOM For Time

Until 10,000km is reached on C2 Bike Erg

• 3 Clean and Jerk with Plate (65/45)
• Max Meters on Bike

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist