Physical Training

For Time Every 2.5 minutes 3 deadlifts at 225/155)

Back by Popular Demand Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do 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…

15 min Warm-Up / Set-up 10 min Alt EMOM 5 Min Rest 10 min Alt EMOM

10 min Warm-Up / Set-up 12 Min AMRAP (U Go I Go)

15 min Warm-Up / Set-up Welcome Back! – For Time (30 minute Cap)

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)