Fitness

Strength Training Squats squat warm-up reps 2 x 5 @ 75% of 5 rep max Press press warm-up reps 3 x 5 at 80% of 5 rep max Workout 10, 9, 8 … 1 reps of Deadlifts at 185lbs Weighted Push-ups at 45lbs Weighted Sit-ups at 45lbs Pull-ups Back Squats at 135lbs

Workout 2019m of Each C2 Concept Rower Ski Erg Assault Bike Assault Runner

Strength Squats 5 x 5 x 75% Press 5 x 5 x 75% Chin Ups 3 x 8  

Strength Snatch 8 x 2 x 90% Clean and Jerk 15 x 1 x 90% Metcon 5 rounds 200m run Snatch  (10, 8, 6, 4, 2) Cardio 5k Team Ski Erg 1 min sprint rest while other team members go

Workout Olympic Lifts Find a 1 rep max for Snatch and Clean and Jerk Front Squats 1 x 3 x 135lb 1 x 3 x 185lb 1 x 3 x 225lb 3 x 3 x 255lb  (or 90% of 1 rep max) 10min EMOM 1.) 5 burpees 2.) Max Slam Balls at 50lb  

Workout 1000m Row 5 Rounds 15 -toes-to-bar 15- front squats (95lb) 50 cal Assault Bike

Workout Squats 2 x 5 x   45lb 1 x 5 x    95lb 1 x 3 x  135lb 1 x 2 x  185lb 1 x 2 x 225lb 5 x 5 x 275lb Press 2 x 5 x  45lb 1 x 5 x   95lb 1 x 3 x  115lb 5 x 5 x 130lb Chin…

Workout Snatches 8 x 2 x 90% of max Clean and Jerks 15 x 1 x 90% of max  

Shoulder Accessories Shoulder Y T W 3 x 5 – 8  (2.5 to 5lb) each exercise Internal and External Rotation on Cable Machine 3 x 8 each arm (as heavy as possible) Cable Machine Face Pulls 3 x 8 (as heavy as possible) Internal and External Shoulder Mobility Work Workout – 1 2 rounds 18…

Workout Squats 2 x 5 x 95LB 1 x 5 x 135lb 1 x 3 x 185lb 1 x 2 x 225lb 5 x 1 x 275lb Press 2 x 5 x 45lb 1 x 5 x 95lb 1 x 3 x 115lb 1 x 2 x 125lb 5 x 1 x 145lb Deadlift 2…