Work up to a 10 Rep Max Bench Press, a heavy Atlas Stone and a heavy 100Ft Sled Push
1000M C2 Bike Erg
50 Ft Sled Push
10 Bench Press
50 Ft Sled Push
Then:
1-3 Atlas Stone (AHAP)
20 Cal Row
100Ft Sandbag Carry
Finish with:
30 Second Ski Erg (FAST) +
Intervals 1 – 5: 20 Goblet Squats
Intervals 6 – 10: 10 DBell Ground To Overhead
Intervals 11 – 15: 100Ft Farmer Carry
Work up to a 10 Rep Max Goblet Squat
Then:
10 Goblet Squat
10 RDL’s w/5 sec. pause at the bottom of each rep (AHAP)
30 Seated Banded Leg Curls
13-18 Cal Ski Erg
150Ft Sandbag Carry
13-18 Cal Airbike
8-15 Wall Balls
For the EMOM, the Ski Erg and Airbike are not to be performed as an out and out sprint at the start but at a respectable speed. Start with 13 cals and progress up, if possible to 18 Cals and then beyond at the end.
The same applies for the Wall Balls. Start low and progress up.
Record the amount of rounds completed and aim to beat it the next time you do it.
Work up to a 10 Rep Max Bench Press
Then:
10 Bench Press
10 KB Plank Rows (AHAP)
20 GHD Sit Ups
25 Cal Airbike
20 Dips
6 Sandbag/DBall Over Shoulder
The aim here is to maintain the 10RM weight for the Bench Press and KB Plank Rows. If maintaining the weight is not achievable, reduce it in order to maintain the 10 reps.
For the AMRAP, the Airbike is not to be performed as an out and out sprint but a respectable speed of approximately 85% capacity.
Rest as needed to keep strict form for the Dips.
Record the amount of rounds completed and aim to beat it the next time you do it.
10 DBL KB Reverse Lunges (R & L)
15 DBL KB RDL
100 Ft DBL KB Walking Lunge
100 Ft Sled Push (AHAP)
Every 2 minutes:
10 DBell Ground To Overhead
10 DBell Thrusters
10 DBell Box Step Overs
Pick a weight that you can maintain the specified Reps. Reduce weight if needed but try maintain the initial weight for as long as possible.
For the DBell complex, choose the weight wisely. A moderate weight is completely acceptable here. The grip will suffer.
500m Ski Erg
100ft Sled Push Push
500m Row
100ft Sled Push
50 Cal Airbike
1 minute Rest
Aim to better your time each round. Make yourself accountable.
50 Ft DBell Crawl Row (25Kg Dbells)
100 Ft Farmer Carry (AHAP)
20 Cals Ski Erg