Warm Up:
4mins Run-Bike-Row
THEN
3 Rounds:
200 m shuttle run (2x 100m)
10m High Knees
10m Butt Kicks
10 Jumping Air Squats
30 Seconds Rest

Workout:
Every 3mins for 30 minutes:
12/8 Assault Bike Calories
–Coaches Notes–
We had the rower sprints earlier this week now we get to sprint on the bike. All of these sets should be around 20-30 seconds if not less, really focus on keeping your times close to each other. We will stagger start some people if we have to just so everyone can get on a bike. Keep your hands and feet working for these sets and driving hard with both the whole time.

**Optional Accessory Work**
Option 1:
V-Ups
Work to 30-50 Reps
Option 2:
Dead Bar Hang
Build to 2 to 3 Minutes
Option 3:
Ring Support
Build to 1 to 2 Minutes

Warm Up:
2 Rounds:
2min Run-Bike-Row (Increase pace each minute)
10 Squat Therapy Reps
8 Leg Lifts
1x Burgener Warm-up With Empty Bar

Strength:
Strict Press(Video Posted Below)
6×3
Working from 55-75%

Workout:
15min AMRAP
30 Double Unders or Singles
10 Power Cleans 155/105 INT-135/95 BEG-95/75
30 Double Unders or Singles
10 Bar Facing Burpees
–Coaches Notes–
With this workout these jump rope reps are going to add up. Make sure if you are between consistent doubles and singles you give yourself 3 solid attempts for a big set before switching to singles. You don’t want to waste much time with going between since they are taking 50% of the workout itself. That Power Clean bar should be heavier for the day so if you are working with weight in-between the suggested weights just make sure it is heavier for the day.

**Optional Accessory Work**
Option 1:
Sotts Press
4×8
Option 2:
Weighted Lunges
60 Reps Total
Use DBs or KBs

Warm Up:
2 Rounds:
1min Run-Bike-Row (Increase pace each round)
5 Ring Rows
10 KB Swings
10 PVC Passthroughs
10m Walking Lunges

Stregnth-
Reday to bench press!
4 Sets of 10 at the heaviest weight possible where you can get all 10 reps WITHOUT reracking the weight.

Workout:
3 Rounds:
400m Run
3 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
–Coaches Notes–
This combo of these movements might feel familiar to some of you(Murph-like), if it does then you’ll be able to recognize the pace you’ll be able to keep through the rounds. 3 Rounds of this should take anywhere from 18-25 minutes, really depending on where you want to push through the sets. If you know you’ll do better on the run save your time there and push the pace, if it is with the movements then keep the working sets in moveable sets and don’t over reach for reps.

**Optional Accessory Work**
Option 1-
Heel Touches
3×12
Rest As Needed Between
Option 2-
Candlestick Conditioning (video Posted Below)
Build to 5 to 10 Minutes

Warm Up:
4 Rounds:
10m High Knees
7 Burpees
7 Deadlifts With Empty Barbell
7 Bent Over Rows With Empty Barbell

Workout:
**Would like everyone on a rower. this is a lot harder than it looks. Pair up. One person goes while the other rests. In classes over 18 people we will start taking bike and or ski erg pairs.
Each For Time:
1000m Row x 3
Rest as needed between efforts.
–Coaches Notes–
We might have to partner up in some of the classes depending on how many people we have. We will get everyone on a rower though. These are meant to be 1000m “sprints” trying to keep your times as close to each other or faster as you can. Really fast times will be in 3’s. Setting yourself up for these can purely depending how you can handle the distance, even with it being a sprint you want to be able to KEEP that fast pace the whole time. Set your damper on something that is easy to pull and keep the rhythm of your pulls face and consistent.

**Optional Accessory Work**
Option 1-
Plank Hold
Accumulate 1-2 mins
Option 2-
Shoulder Press
3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.

Warm Up:
3 mins of jogging, biking or rowing followed by…
3 rounds not for time of:
5 hip & back extensions
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
7 power clean & push press, empty barbell
5 pull-ups or ring rows
5 knees-to-elbows, v-ups or sit-ups

Workout:
For time:
400m Run
15 Clean & Jerks 135/95
3 Rope Climbs
400m Run
12 Clean & Jerks 135/95
2 Rope Climbs
400m Run
9 Clean & Jerks 135/95
1 Rope Climb
–Coaches Notes–
Happy Monday!! Another great way to start a week off. At a glance this workout can seem like a bit much BUT if you break it down to what section you’ll “look forward” to then it can ease the look of it. If you need to substitute the running you can use these conversions for the day, replace each 400 m of running with either .75 mile on the Assault Bike or 500m on the Concept 2 Rower or Ski Erg. The weight of that barbell should be a moderate working weight for the clean and jerks, a weight that isn’t flying up light but SUPER manageable. Manageable enough that the workout should take you under 20 minutes and close to that 13-15 minute mark.

**Optional Accessory Work**
Option 1-
Hollow Rocks (Video Posted Below)
Accumulate 30-60 reps in as few sets as possible.
Option 2-
Overhead Carry
3x100m
Use DB,KB, or a Barbell with a “Press Grip”
Use the heaviest weight you can for each set.
Rest as needed between sets.