Running

Warm-Up

4 Min Alt EMOM

• 8 Cal Assault Bike
• 8 1-arm KB Thrusters (35/25lb) – 4 each arm
  
  During the second round of thrusters, sots press then stand.

4 Min Alt EMOM

• 10 Cal Assault Bike
• 8 1-arm KB Overhead Squats (35/25lb) – 4 each arm

Conditioning

5 rounds for Time

• 400m Run
• 15 1-arm KB Overhead Squats (35/25lb)
  Split reps between arms as needed.

10 Rounds For Time (Partner Workout)

• 25 Cal Assault Bike
• 200m Run
• 15 Pull-ups/Toes-to-bar
• 200m Run

For Time

• 800m Overhead Carry (45lb Plate)
• 100 Push Press (45lb bar)
• 25 Burpees
• 50 DB Hang Cleans (50/35)
• 25 Burpees

6 Rounds For Time

• 24 Air Squats
• 24 Pushups
• 24 Lunges
• 25 Cal Assault Bike

A version of Laredo, which uses a 400m run in place of the Assault Bike.

10 min Switch every 30 seconds

• 2 each side of Windmills (30#)
• 3 strict chest-to-bar pull-ups

3 Rounds for Time

• 800m Run or 50 Cal Assault Bike
• 30 Squat Cleans (80lb med-ball)
• 30 burpees

5 minutes Per Station 1 min rest between

Use 50# Dumbbell or kettlebell

• 50 goblet squat + 400m rub
• 50 empty bar hang snatch + AMRAP air squats
• 50 thrusters + 90-second plank
• 50 KB Swings + 40 push press (20 each arm)

3 Rounds w/ 35kb

• 12 x Floor Press (each arm)
• 12 x Z-Press
• 12 x Hand Release Pushups
• 2 Turkish Get-ups

16 Min Alt EMOM

• 12 Cal Assault Bike
• 1 Round of KB DT (2 35lb KB)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Should-to-overhead

Running

• 3:00 min Fast Pace
• :30 sec Jog
• 1:00 min Fast Pace
• 1:00 sec Jog

18, 15, 12, 9, 6, 3 For Time

• Squat Clean Thrusters (50lb)
• Run 200m
• Toes-to-bar

2 Rounds For Time

• 800m Run Forward
• 400m Run Backward

2 Sets of 2 Rounds of E1.5MOM with 1 min rest between sets

• 20 Squats (50lb)
• 20 Squats (80lb)

Also complete 50 Air Squats within the rounds. Break up as needed.

6 Rounds

• 1 Min Run (around your 400m effort)
• :30 Second Active Recovery (Walking around)
• 1 Min Run Back to Start
• 2:30 Min Active Recovery
  • Complete 40 Air Thrusters During Recovery