Cardio

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

• 10 Cal Assault Bike
• 10 Cal Ski Erg
• 20 Air Squats

Strength

20 Min Clean and Jerk Practice

• Work up to 5 x 2 heavy hang cleans
• Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at a 75 rpm pace
• Air Runner at a 6.5mph+ pace
• C2 Rower at a 1200cal/hr pace
• Ski Erg at a 1000cal/hr pace
• + 15 GHD Sit-ups between rounds

Workout

20 Min AMRAP

• 15 Cal Assault Bike
• 12 Weighted Sit-ups 25lb plate
• 9 Overhead Squats with 25lb plate
• 6 Pull-ups
• 3 Slam-ball with 80lb ball

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

21, 18, 15, 12, 9, 6, 3

• Assault Bike at 60-65rpm pace
• Air Runner at a Jog
• C2 Rower at 900cal/hr pace
• Ski Erg at 700cal/hr pace
• 5 GHD Situps

Shoulder Stability

Y T W’s

2.5 – 5lb each arm
2 x 8

Internal & External Rotation

Band or Cable Machine
2 x 8

Face and Rhomboid

Band or Cable Machine
2 x 8

Snatch Mobility

Overhead Squats

Broomstick
2 x 5

Sots Press

45lb bar
2 x 5

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at 70rpm pace
• Air Runner at 6mph+ pace
• C2 Rower at 1100cal/hr pace
• Ski Erg at 900cal/hr pace

Workout

2019m of Each

• C2 Concept Rower
• Ski Erg
• Assault Bike
• Assault Runner

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

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 x 5 x 135lb
1 x 5 x 225lb
1 x 3 x 275lb
1 x 3 x 325lb
1 x 5 x 375lb

Cardio

15 min EMOM

1.) 20 cal Assault Bike
2.) 20 Air Squats

Workout

1 round

• 25 – American KB Swings (70lb kettlebell)
• 25 – burpee box overs.
• 25 – 80lb medicine ball over the shoulder
• 25 – Pull-ups
• 25 – deadlifts at 315lb

30 min AMRAP

•  5 – deadlifts at 275lb
• 13 – pushups
•  9 – box jumps (24″ box)

150 Cal Assault Bike Intervals

• 85 rpm for 30 seconds
• 1:30 min recovery

Go until you hit 150 cal.

Strength

4 rounds

• 1 heavy deadlift (325lb)
• 2 chest-to-bar or 2 muscle ups
• 3 heavy z-press or handstand hold for 20 seconds

Cardio

25 min AMRAP

• 15m KB overhead lunges ( 2 35lb KB)
• 20 sit-ups holding a KB
• 15m sprint holding KBs in front rack
• 10 Squats with KBs in front rack
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 2 minutes of rest

We set this up as a circuit using 3 rogue boxes at 30″, 24″ and 20″ heights.