Workout
10 min AirDyne @ easy pace
Then:
10 min Mobility drills
Then:
5x Lunges @ 16kg R/L+
5x Split Jumps R/L+
5x Step up @ 12kg R/L+
10x KBS @ 32kg
5 Rounds
Then:
4x(30/30) Push Press @ 10#
Then:
3x(1-4) Pull ups

Participant: Annie, Rachel, Lunge, Split, Step up, KBS

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×5 Dislocated
2×10 OHS @ PVC
Then:
Work up to a Heavy FRSQ
Then:
5x FRSQ @ 70% 1RM+
10x Box Jump @ 24″+
150m Row
1 every 2 min for 10 min
Then:
2000m Row for time
Then:
Cool Down

Participant: Michael, FRSQ, Box Jump, Row (8:07)

Workout
10 min AirDyne @ easy pace
Then:
300 “FY”
Then:
Rest 10 min
Then:
5x FRSQ @ 95#+
10x Box Jump @ 24″+
150m Ski
1 every 2 min for 10 min
Then:
Cool Down

Participant: Ryan, 300 “FY” (288cal), FRSQ, Box Jump, Ski

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
4x(30/30) Push Press @ 25#, Rest OH Position
Then:
4x(30/30) Squat, Rest in Squat Position
Then:
60sec Row > 300m+
60sec Rest (complete 10 push ups)
10 rounds
Then:
Cool Down with different types of carries

Participant: Antonio, Push Press (116 reps), Squat, Row, Push ups

Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
3×10 KBS
Then:
Work up to DL
Then:
5×1 DL @ 90% 1RM
(chase it with 5x Box Jump @ 30″)
Then:
4x(20/10) AirDyne
Rest 2 min
4x(20/10) AirDyne
Then:
Cool Down

Participant: Steve, DL, Box Jump, AirDyne

Annie and Rachel doing some single leg work.   Most trainees neglect single leg work, it’s challenging and it exposes many weaknesses.

Ryan battling the AirDyne in the 300 “FY” test.