Physical Training

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 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…

Cycling

20 min Clean and Jerk Practice Exercises to focus on Frequency, Lift, and Weight are your choice. 5 min Change Over 5 Rds for Time (20 min cap)

10 min Warm-Up 10 Rds E2MOM

12 Days of Christmas (40 min Cap)

12 Days of Christmas Use a 95/65 barbell

1 Hr of Zone 2 Training Your Pick Maintain a heart rate between 60 – 70% of Max.

10min Warm-Up / Set-up 30 Rounds for Time (25 min Cap)

Zone2 Day (Cap 30min) 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,…

Pull-Up Strength Builder White Board Finisher