10 minutes of Jumps Rope or Single Leg Skill Practice

• Single Leg Squat
• Unbroken Single leg Squat
• Double Unders
• Double Under CrossOvers
• Triple Unders

1:00 + 1:00 Lats Stretch
1:00 + 1:00 Triceps Stretch
1:00 + 1:00 Coach Stretch
1:00 Child Pose on Box

3 Rounds:

0:40 Bottom Squat
0:20 Air Squat
0:40 Barbell Overhead Hold ( Standing )
0:20 Shoulder Press
0:40 Sit Ups
0:20 Hollow Hold

Warm up
SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then one round of
10 scap pull ups
10 kip to swings
5 push up to down dog
:30 tricep strech R/L

WOD
4 rounds
4x220/250m moderate/fast into 1:00 easy ski
rest 3 min bwn rounds

This is about building stamina for skiing and midbody/triceps

Accessory Work
3 rounds
10+10 single arm kb row
10+10 windmill @5/10kg plate
50+50m single arm farmers carrying @24/32kg
rest 1.5-2min bwn rounds

Cool down
2-3 min light cardio
2+2 min tricep strech
1+1 min forearm smash
1+1 min forearm streching

3 rounds for quality of:
10 Ring Dips
10 Push-ups
20 Banded Tricep Push Downs
- Rest 2min btw rounds

You are riding for 3 minutes & 1 minute to see your average Watts (power output).
To set this up on the Assault Bike do the following
-Click Target Time
-Set for 3 or 1 Minutes
-Ride for 3 or 1 Minutes
-Rest 5 min b/w efforts
-At the end of the time the monitor will show you your average watts
-WRITE that number down

You Go I Go

4 rds for time TC 15 min


8 MU

8 OHS 40/60 kg

80 DU
16 pistol squats


REST 3 min

8 shspu 

8 strict ring pull-up / 8 rMU

16 T2rings

16 Front Squats
REST 3 min


200m Run

20m hs walk / 40 Shoulder taps 

10 Power Snatch 40/60kg

20 ghd sit ups

40-60 Minute Bike, Row or Run

5 rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Every 2.30 min 6 rounds
Snatch 75-> 100%

3 Rounds:

2:00 Machine or 400m jog
10 Small Kip Swing
5 Back Squat
5 Shoulder Press
5 Snatch Deadlift
5 Muscle Snatch