EMOM

Conditioning

For Time

• 100 Cal Row
• 80 Weighted box Step-ups (35/25)
• 60 KB/DB Shoulder-to-overhead (35s/25s)
• 40 Cal Ski Erg
• 20 Deadlifts (225/155)

Death by Assault Bike

• Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Skill Work

10 Min Handstand Work

• Handstand Push-ups
• Handstand Walks
• Pike Push-ups
• Work on Handstands

Clock will be set as a 10 min EMOM

Conditioning

5 rounds for time

• 10 x DB/KB 1 arm alt hang clean and jerk (50+/ 35+)
• 10 x DB/KB Box step-ups (same weight)

Objectives of Today’s Training

• Muscle Strength and Endurance

Workout-1

Establish A Heavy Thruster Complex

• 1 Cluster + 1 Thruster

Workout-2

25 min EMOM

• 15 Wallballs (20/14)
• 14 Cal on Erg/Assault Bike
• 13 Weight Walking Lunges
• 12 Floor Press (KB,DB or Bar)
• 11 Pull-ups

Objectives of Today’s Training

• Increased Cardio Endurance

Workout -1

40 min ALT EMOM

11, 12, 13…20 Calories on each
7,8,9…16 Calories

• Rower
• Ski Erg
• Bike Erg
• Rest

Increase 1 calorie for each set.
If you do not meet the required calories in a round, reduce your highest total by 1 or 2 and hold it for the remaining rounds

Objectives of Today’s Training

• Improved cardio and muscle endurance
• Improved barbell cycling

Workout -1

5 min EMOM

Starting at 6 reps and increasing a rep each minute (6 – 10reps)

• Wallballs (30/20)
• Chest-to-bar burpee pull-ups

Workout-2

30 min time cap (3 partner teams)

• Split 500/375 cals on an Erg, Runner, or Assault Bike
• On your Break 3/2/1 barbell complex 165/105
  • 3 Deadlifts
  • 2 hang cleans
  • 1 shoulder-to-overhead
• With time remaining Max Reps Synco Overhead Lunges (45/25)

Objectives of Today’s Training

• Increase Power with Cleans and Jerks and Box Jumps
• Improve cardio endurance with sprint-interval.

Workout -1

21 min E3MOM

• 3 Clean and Jerks (increase weight each round)
• 12 box jump-overs (24/20)

Workout-2

12 Rounds on C2 ERG

• 30-second sprint
• 30-second recovery

Objectives of Today’s Training

• Improve Handstands
• Increase Pulling Strength
• Improve aerobic capacity

Workout -1

11 min EMOM

• 1 Wall Walk +
• 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

• 25 Cal AB
• 21 KB Swings (53/35)
• 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.

Warm-up

6 Rounds

• :30 of work Alt Exercise Each Round
  • Max Hang Clusters w/ Bar
  • Max Knees-to-Waist
  • Max Burpees
• :30 of rest

Strength

10 min EMOM

Build to heavy.

Complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Metcon

For Time – 30 minute time cap

Partner Workout

• 300 Cals on Assault Bike or Rower
• 20 Rounds of Cindy
  • 5 pull-ups
  • 10 pushups
  • 15 Air Squats

Split up as needed between partners.

Warm-up

5 rounds

• 1:30 of work
  • 5 burpees
  • 15 wallballs (20/14)
  • Max Cal Assault Bike
• :30 of rest

Build to heavy.

Metcon

25 min EMOM

• 1 bear complex (135/95)
  • 1 Power Clean
  • Front Squat
  • Push Press
  • 1 back squat
  • Push press
• Max Box Step Ups for the remainder of the workout

Workout ends at 250 box steps or at time cap (25 min)

Warm-up

9 min ALT EMOM

• 12 Wallballs (20/14)
• 12 1-arm Dumbbell Snatches (35/20)
• 10 Burpees

Strength

10 min EMOM

Perform as a complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

• 50/35 cal (bike, rower, ski-erg)
• 50 Weighted Box Step-ups (50/30)
• 40/28 cal
• 40 Weighted Box Step-ups
• 30/21 cal
• 30 Weighted Box Step-ups
• 20/14 cal
• 20 Weighted Box Step-ups
• 10/7 cal
• 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.