Physical Training

Chipper for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.

5-Minute Warm-Up 3 Rounds ( 5-min AMRAP – 1 Minute Rest) 6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest) 3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

Cycling

10-minute Warm-up 4 Rounds (3-minute AMRAP: 1-minute Rest) 3 Rounds (5-minute AMRAP: 1-minute Rest) Core Alt Tabata

10 minute Warm-up 10 min EMOM 12 Minute AMRAP

5 minute Warm-up 5 rounds 3 Rounds (partner) Rest for 5 minutes. Repeat.

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

10 min Warm Up 18min of Olympic Lifting (clock set on 12 rounds of 1.5min) For Time

10 min Warm Up 5 Rounds for time

10 min Warm Up 20 min AMRAP