Med-Ball

15 min Warm-up/Set-up

30 Min AMRAP (Teams of 3)

• Ski Erg
• 5 burpee pull-ups
• 7 clean and jerks (115/80)
• 9 Wall Balls (20/14)
• 1 25m Overhead Med-Ball Carry (80/50)

Rules

1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
4. A teammate cannot be passed.
5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

• 2 x 5 @ 135/95
• 1 x 5 @ 225/155
• 1 x 3 @ 275/190
• 1 x 3 @ 305/215
• 1 x 2 @ 335/235
• 1 x 5 @ 365/255

Scale weights accordingly

5 min Warm-up/Set-up

40 min EMOM

Death By

Wall Balls

• Start at 8 reps

Cleans

• Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

• Start at 3 reps (100lb/80lb)

Pull-ups

• Start at 5 reps

Rower

• Start at 10/8 Cals

Rules:

1. Start on the movement of your choice.
2. Perform the starting reps and use the balance of the minute for rest.
3. Each round increases the number of reps by 1
4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

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)

8 Minute Warm-up

15 min AMRAP (19.1 open workout)

• 19 wall ball shots (20/14)
• 19 cal row

5 Min Rest

Group U Go, I Go Heavy Ball Over Shoulder

• 15 rounds per Athlete. (100/80)

8 Minute Warm-up

7 Rounds (U go, I go) – (12min Cap)

• 3 Deadlifts (135/85)
• 3 Hang Power Cleans
• 3 Front Squats
• 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)

10 Rounds For Time (Partner – Waterfall – 20min Cap)

• Row (250m/200m) or Ski -Erg
• 10 Med-Ball Squat Cleans (20/14)

4 Rounds for Time

• 25 x Sit-ups
• 2 x heavy Ball to Shoulder || or Power Clean. (150/80lb ball)
• 1 Down and Back KB Farmer Carry (Heavy)

Cash-out: 100 Cal AB

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

Every 4 minutes for 4 rounds

• 15 Toes-to-Bar
• 10 Push-ups
• 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

• 500m row
• 50m Ball Carry

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

Squat Workout

• 2 x 5 (45/35
• 1 x 5. (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/125)
• 3 x 5 (225/155)

12 Min AMRAP

• 80/50lb Ball Carry (50m)
• 2 x Heavy Ball to Shoulder (150lb / 80lb)
• 20/16 Cal Assault Bike

50 rounds Every 12 seconds (10 min)

• Med-Ball Ground-to-Overhead (80/50)

Tabata 1 – Alternate

• Explosive Alternating Lateral Ball Slams (14/10lb Wallball)
• Pull-Ups

Tabata 1 – Alternate

• Assault Bike (65rpm+)
• Box Step-ups