Deadlift Session
- 2 x 5 (135/85)
- 1 x 5 (185/105)
- 1 x 3 (225/125)
- 1 x 2 (275/ 155)
- 1 x 5 (315/ 175)
Partner For Time (40,30,20,10)
- Ski Erg Cal
- 1-arm Alt DB Hang Snatches (50/35)
28 Round AMRAP – 40 seconds on 20 seconds rest
- C2 Bike
- Air Runner
- Ski Erg
- Rower
3 Rounds for Time
- 1500m C2 Bike
- 10 Med-Ball Cleans (80/50)
- 500m Ski-Erg
5 rounds for time
- 400m Row / Ski Erg
- 15 Push-ups
- 10 GHD Sit-ups / Toes-To-Bar
- 5 Strict Pull-ups
3-rounds
- 10 Belt Squats
- 10 Reverse Hypers
- 10 Landmine Single Arm Extensions (5 each arm)
8rds of 1:45 mins work & 15-second transition
- Even Rds
- 10/8 Cal Ski Erg
- Max Box Step-ups Weighted (50lbs/ 30lbs)
- Odd Rds
- 10/8 Cal Row
- Max Lunges Weighted (30lbs / 20lbs)
Reverse Hypers
- 3 x 15 (50% of max back squat)
10 rounds every 1.5 minutes
- 2 x Snatch (increase weight)
30, 20, 10 For Time
- Cal Ski Erg
- Hang Snatches (75lb/55lb)
3-rounds
- 10 Belt Squats
- 10 Reverse Hypers
- 10 Landmine Single Arm Extensions (5 each arm)
8rds of 1:45 mins work & 15-second transition
- Even Rds
- 10/8 Cal Ski Erg
- Max Box Step-ups Weighted (50lbs/ 30lbs)
- Odd Rds
- 10/8 Cal Row
- Max Lunges Weighted (30lbs / 20lbs)
5 rounds
- 5 x Bench Press (pick the weight)
- 8 x Toes-to-bar
12 min AMRAP
- Ski Erg (2, 4, 8, 16, 32, 16, 8, 4, 2,…)
- Lunges (4, 8, 16, 64, 32, 8, 16, 8, 4, …)
10 Rds
- 2:00 min Ski Erg / C2 bike
- 1:00 min to complete 5 behind-the-head snatch grip presses (you pick the weight)
30 min ALT EMOM
- Max Cal C2 Bike
- Max Cal Ski Erg
- Power production (12 or 30lb med-ball throw or 70lb KB Swings)