Bike Erg

For Time: 22 min Cap

• Row 2000m
• 30 power cleans (135/85)
• C2 Bike 4000m

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

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

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