Ski Erg

Strength

10 min AMRAP

• 6 Controlled Push Jerks (115/75)
• 6 Broad Jumps

Conditioning

18 min Alt Emom (45-sec on, 15-sec transition)

• C2 Bike Erg (hold 1200/800+ cal/hr)
• Rower (hold 1200/800+ cal/hr)
• Ski Erg (hold 1000/700+ cal/hr)

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

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

Objectives of Today’s Training

• Muscle/Cardio Endurance
• Squat Cleans and Front Squats

Workout-1

Strength

Find Max Craig Special in 9 attempts

• 1 Hang Squat Clean + Front Squat

Workout -2

For Time

• 800-meter row
• 21, 15, 9
  • Thrusters (95/65)
  • Toes-to-bar
• 800-meter Ski Erg / Runner

Objectives of Today’s Training

• Lactic Threshold Training
• Jerk technique
• Cardio Endurance

Workout-1

5 Min Assault Bike

• Hold greater than 400-watt pace for 5 minutes

Workout -2

7 Attempts

• Establish a max jerk from the rack or blocks

Workoutout-3

20 Min Time Cap — Max Cals

• Establish Max Cals on Ski-Erg
• Must complete 3 rounds of : (145/100)
  • 12 Deadlifts
  • 9 hang cleans
  • 6 Push Presses

Objectives of Today’s Training

• Active Recovery

Workout-1

30 min Cradio Crossover Ladder

• C2 Bike Erg (5min, 4min, 3min, 2min, 1min)
• C2 Ski Erg (1min, 2min, 3min, 4min, 5min)

Complete the interval durations for each.

Workout-2

Accessory

If you feel like it, pick some accessory exercise and do a few sets of 8.

Objectives of Today’s Training

• Increased Cardio Endurance

Workout -1

40 min ALT EMOM

11, 12, 13…20 Calories on each
7,8,9…16 Calories

• Rower
• Ski Erg
• Bike Erg
• Rest

Increase 1 calorie for each set.
If you do not meet the required calories in a round, reduce your highest total by 1 or 2 and hold it for the remaining rounds

Objectives of Today’s Training

• Test Cardio Endurance
• Increase deadlift strength
• Practice Handstand Push-ups

Workout -1

2 Rounds

1 min of max calories on each
Your score is the total calories

• Rower
• Bike Erg
• Assault Bike
• Air Runner
• Versa Climber
• Ski Erg

Rest for 6 minutes between rounds

Workout-2

8 Rounds

• 5 deadlifts (increasing weight
• 5 Handstand Push-ups

Objectives of Today’s Training

• Work on overhead position for snatches
• Improve Snatch Technique
• Increase the lactic threshold with partner sprints

Workout -1

25 min

• 5 x 3 Sots Press (increase weight)
• 5 x 3 Over-head Squats (increase weight)
• Snatch Doubles for Remaining time

Workout-2

For Time ( partner up – You go, I go)

• 27, 21, 15, 9
  • Ski Erg Cals
  • Toes-to-Bar
• 9, 15, 21, 27
  • Ski Erg Cals
  • Wallballs (30/20)

Split work between partners.

Objectives of Today’s Training

• Improve power production and movement patterns for the clean and jerk.
• Increase raw strength with deadlifts and pushups.
• Increase vo2 max (endurance) with interval training
• Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

• Macho Man Complex (increase weights)
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

• Deadlifts (315, 365, 395-405)
• Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

• 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
• 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

Workout -1

Alt Tabata

• Kettlebell Swings (35/25)
• Wallballs (20/14)
• Toes-To-Bar

Workout-2

40, 30, 20, 10 Reps For Time

• Calories on Ski-Erg or Assault Bike
• Snatches (95/65)

The purpose is to complete large sets on the snatches. Try to not break more than 3 times per round.