C2 Bike

Rotate as a team until 400 reps are reached for each

1-minute of work and a 10-second transition

• Ski Erg
• Rower
• C2 Bike
• Sit-ups

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

• 1600m C2 Row
• 1600m Air Runner

Second Leg – switch every 2 minutes

• 1600m C2 Ski
• 1600m C2 Bike

Final Leg

• 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
• 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

Metcon

For Time: 3 Rounds

• 30 Cal Assault Bike or 40 cal C2 Bike
• 10 DB Deadlifts (you pick the weight)
• 5 DB Push Presses

Metcon

42 min EMOM (10 second transition)

• C2 Bike. 12 cal
• Air Runner. 10 cal
• C2 Rower. 12 cal
• Push-ups. 15
• C2 Ski Erg 12 cal
• Clusters. 5 (squat clean thruster)

Increase or decrease reps as needed

Metcon

E3MOM – for 30 minutes (10 Rounds)

• 1000m C2 Bike or (28/22 cal assault bike)
• 5 toes-to-bar
• 5 heavy KB swings (63+ / 40 +)

Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.

Metcon

5 rounds of cardio intervals

• 4 min of work
• 2 min of rest

Assault bike or Ski Erg goal: 56/44 cal per round of work
C2 Bike or Rower goal: 68/56 cal per round of work

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

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

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

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

Metcon

Cardio Sprints

Complete the number of calories in the alotted time on each machine in each round.

• C2 Bike
• Rower
• Ski Erg

Round 1: 1 min work and 15 sec transition

• Males: 24, 22
• Females: 19, 18

2 minutes of rest

Round 2: 45 sec of work and 15 sec transition

• males: 20, 18
• females: 16, 14

2 minutes of rest

Round 3: 30 sec of work and 15 sec transition

• males: 16, 14
• feamles: 13, 11