Daily Workout

10min Olympic Lift Warm-Up

Cardio Round-Up with Olympic Lift

Reach 300 Cal on Each Cardio Machine:
EMOM – work: 50 seconds with 10 Second Transition

• Assault Bike
• Rower
• Ski Erg
• C2 Bike
• 1 x Clean and Jerk or Snatch at around 70% of Max + Rest

Adjust cardio machines as needed. There should be one less machine than athletes.

The focus is lifting with an elevated heart rate.

The group goal is to complete the work in 25 rounds, an average of 12 calories/minute or 864 cal/hour pace.

Cycling

• 30min Spin Class

20 min Clean and Jerk Practice

Exercises to focus on

• Squat Cleans
• Clean & Jerk
• Jerks
• Hang Squat Cleans

Frequency, Lift, and Weight are your choice.

5 min Change Over

5 Rds for Time (20 min cap)

• 15 Push Jerks. (95/75)
• 12 Barbell Rows
• 9 Sumo Deadlift High Pulls

10 min Warm-Up

10 Rds E2MOM

• 100m Run
• 5 toes-to-bar

12 Days of Christmas (40 min Cap)

• 1 – Med-Ball Over Shoulder (100/80)
• 2 – Dips
• 3 – burpees
• 4 – pull-ups
• 5 – Wall Balls (20/14)
• 6 – Assault Bike
• 7 – Push-ups
• 8 – Lunges
• 9 – Sit-up
• 10 -Air Squats
• 11 – Kettle Bell Swings (53/35)
• 12 – Box Step-ups

12 Days of Christmas

• 1 – curl
• 2 – Good Mornings
• 3 – back rack thrusters
• 4 – back rack lunges
• 5 – back squats
• 6 – shoulder-to-overhead
• 7 – hang cleans
• 8 – Front Squats
• 9 – hang snatches
• 10 – sumo-deadlift high-pulls
• 11 – barbell rows
• 12 – deadlifts

Use a 95/65 barbell

1 Hr of Zone 2 Training

Your Pick

• Brisk Walk
• C2 Bike
• C2 Rower
• Ski Erg

Maintain a heart rate between 60 – 70% of Max.

10min Warm-Up / Set-up

30 Rounds for Time (25 min Cap)

• 1 Deadlift (225/155)
• 3 KB Thrusters (35s/25s)
• 5 Push Ups

Zone2 Day (Cap 30min)

• 5k Row/Ski or 10K Bike or 3500m Air Runner (Your Choice)
• Every 4 minutes
  • 10 Push-ups
  • 15 Air Squats

Completing the distance is secondary to controlling the heart rate. Try to maintain 60% – 70% of Max Heart Rate.

If you don’t have an HR monitor, being able to carry on a conversation is a good indicator of zone 2.

If you want to know more about HR and Exercise, here is some info.

Pull-Up Strength Builder

• 3 x 12 – 15 Lat Pull Down
• 2 x 20 – Single Arm Banded Pull-Downs (each arm)
• 2 x 10 – DB Rows
• 2 x 10 – Scap pulls

White Board Finisher

• Whiteboard a workout for the remaining time.