Daily Workout

For Time

• 2024m Rower
• 2024m Air Runner or 5110m C2 Bike
• 2024m (1.3 miles) Assault Bike
• 2024m Ski Erg

Every 2.5 minutes 3 deadlifts at 225/155)

Back by Popular Demand

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 25 rounds or an average of 12 cal/machine a minute.

15 min Warm-Up / Set-up

10 min Alt EMOM

• Odd Min: 5 Squat Cleans. (60% of Max)
• Even Min: 15 Wall Balls (20/14)

5 Min Rest

10 min Alt EMOM

• Odd Min: 5 deadlifts (50% of Max)
• Even Min: 15 Wall Balls (20/14)

10 min Warm-Up / Set-up

12 Min AMRAP (U Go I Go)

• 50m Air Runner
• 3 Ring Dips
• 1 MB Over Shoulder (100/80)

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs

10min Olympic Lift Warm-Up

Cardio Round-Up with Olympic Lift

Reach 300 Cal on Each Cardio Machine:
EMOM – work: 50 seconds with 10 Second Transition

• Assault Bike
• Rower
• Ski Erg
• C2 Bike
• 1 x Clean and Jerk or Snatch at around 70% of Max + Rest

Adjust cardio machines as needed. There should be one less machine than athletes.

The focus is lifting with an elevated heart rate.

The group goal is to complete the work in 25 rounds, an average of 12 calories/minute or 864 cal/hour pace.

Cycling

• 30min Spin Class

20 min Clean and Jerk Practice

Exercises to focus on

• Squat Cleans
• Clean & Jerk
• Jerks
• Hang Squat Cleans

Frequency, Lift, and Weight are your choice.

5 min Change Over

5 Rds for Time (20 min cap)

• 15 Push Jerks. (95/75)
• 12 Barbell Rows
• 9 Sumo Deadlift High Pulls

10 min Warm-Up

10 Rds E2MOM

• 100m Run
• 5 toes-to-bar

12 Days of Christmas (40 min Cap)

• 1 – Med-Ball Over Shoulder (100/80)
• 2 – Dips
• 3 – burpees
• 4 – pull-ups
• 5 – Wall Balls (20/14)
• 6 – Assault Bike
• 7 – Push-ups
• 8 – Lunges
• 9 – Sit-up
• 10 -Air Squats
• 11 – Kettle Bell Swings (53/35)
• 12 – Box Step-ups