Sit-ups

10-minute Warm-up

4 Rounds (3-minute AMRAP: 1-minute Rest)

• 200m Run
• 15 jump ropes, plates jumps, or jumping jacks
• 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

• 10 push-ups
• 15 Sit-ups
• 20 lunges (10 each leg)
• 25 Air Squats

Core Alt Tabata

• Russian Twists
• Leg Raises

10 min Warm Up

As a Group

• 100 Med-Ball Over Shoulder (100/80)

5 Rounds for Time

• 2 Wall Walks
• 10 Sit-ups
• 1 Med-Ball Bear Hug Down and Overhead Back (80/50)
• 10 Sit-Ups

Finisher (if time permits)

• 3 x 5 Ballistic Crunches – (use hip thrust platform to throw med-ball)

5 min Warm-Up

10 min Alt EMOM

• odd minutes: 10 burpees
• even minutes: 8 burpees

Deadlifts

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset)

AB Finisher ALT EMOM for a minimum of 10 minutes

• 5 Toes-To-Bar
• 10 Sit-Ups

1000 AB Cals For Time Alt EMOM (team of 4)

• minute 1: Max cal Assault Bike
• minute 2: 15 Sit-ups
• minute 3: 15 Push-ups
• minute 4: Rest

Repeat until 1000 cals are reached.

An athlete starts at each station.

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)

15-min Warm-up

3 Rounds (not for time)

• 4:00 min Run or C2 Bike
• 50 Sit-ups
• 50 Back Extensions

Training Pace

10 – min Warm-up

ALT E2MOM for 20 Min

• 2:00 min Air Runner
• 2:00 min
  • 5 Toes-to-bar
  • 10 Sit-ups
  • 15 Air Squats
  • Rest

10 – min Squat Warm-up

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

E3MOM for 30 Min

• 5 Back Squat (185/125)
• 10 Sit-ups
• 15 cal Assault Bike / C2 Bike (Slow/Moderate Pace < 63rpm or <900cal/hr on C2)

Working Zone-2

Don’t worry about hitting the 15 cals in the time domain. If you get it, take a rest.

8 Minute Warm-up

It’s Not Always a Race- Not for Time

• Buy In: 30/24 cal Assault (slow-moderate max pace 60rpms)
• 3 Rounds
  • 4 Bent Over Barbell Rows (165/115)
  • 8 Toes-to-Bar
  • 12 Barbell Good Mornings (45/35)
  • 16 Weighted Sit-ups (15/10)
  • 20 Weighted 20″ Box Step-ups (30lb/20lb)
• Cash Out: 30/24 cal Assault Bike (slow-moderate max pace 60rpms)

The focus for today is form while attempting to maintain a zone 2 or below heart rate.

For simplicity:

Zone 2 is 60 to 70% of max heart rate, and max heart rate is calculated by subtracting your age from 220.

Cardio Round-Up to 400 Reps Each

Work for 45 seconds with 15 seconds rest for transition

• Assault Bike Cals
• Ski Erg Cals
• C2 Rower Cals
• Sit-ups

Eliminate the element when 400 reps is reached. The station becomes rest.

The goal is 26 rounds (26 minutes) or under

Adjust elements as needed: 1 element/athlete.