Rowing

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

Strength

3 rounds

• 7 Push-up Complex2 Strict Pull-ups
  • 1 Decline Push-up + 1 Pike Push-up
• 8 Snatch Lunge ( 4 each arm 25lb KB)
• 6 Ring Dips

Conditioning

3 Rounds of 21, 15, 9 for Time (Partner)

• Power Clean (135/95)
• Bench Press (135/95)

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

7 min Amrap

• 25m Overhead Ball Carry (80/50)
• 2 Strict Pull-ups

Conditioning

3 Rounds for Time (Partner)

• 1000m Row
• 50 thrusters (45/35)
• 30 Pull-ups

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

15 min E1.5MOM

• 3 Box Jumps (24″+/20″+)
• 5 Barbell Rows (135/85)
• 2 Strict Pull-ups

Conditioning

For Time (Partner)

• 5k Row
• 30 Clean and Jerks (135/85)
• 45 Deadlifts (225/155)
• 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Conditioning

3 Rounds

• 1000m Row at an above-average pace
• 10 burpees
• 3 min of rest

Skill Development

12 Min EMOM

• Hang Squat Clean
• Squat Clean + Jerk

Work up in weight

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

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

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