Teams of 5 persons

The goal is to get 500 Calories on each machine before time cap (33 minutes)

A. SkiErg
B. Echo Bike
C. Row
D. BikeErg
E. Rest

Swap stations as you please. Person on the first machine in the line (starts with SkiErg), dictates the swap....

"Chelsea"

EMOM for 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Bench Press, Narrow Grip

6 x 4 x 75 - 80%

Optional easy pace cardio for today
Pick 2 machines from these
Air bike, Row, Ski , Run, Bike erg/ watt bike
then do : 5-4-3-2-1 minutes of each machine alt time.
Perform 20-30 du's and 10-15 abmat sit ups after finishing 5/4/3/2/1 min round of 2 machines.
you will do du's and abmat sit ups total 5 times.

Purpose is to go with 60-70% effort the whole
session and recover your body, make solid
aerobic pace workout.

Other option for cardio is to go outside and do:
12-15 rounds (36-45 mins)
1 min fast walk + 1 min jog + 1 min light run

Midbody work after "run"
3-4 rounds
15-20 sit ups
20-30 russian twists (bodyweight, feet off the ground)
10 supermans
rest 1 min

Mobility drills
2+2 min couch strech
2+2 min banded overhead strech
2+2 min calf/achilles strech against wall / rig
2+2 min wall pec strech

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For time:

100 burpees

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WARM-UP:

Tabata, 8x20sec ON/10sec OFF

Burpees (easy pace)

Then,

10/10 Chest stretch
1min/side Half kneeling hamstring stretch

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For time:
75 Sit Ups

1 round of:
30 Cal Row
30 Wallballs 20/14

50 Sit Ups

Then 2 Rounds of:
20 Cal Row
20 wallballs 20/14

25 Sit Ups

Then 3 Rounds of:
10 Cal Row
10 Wallballs 20/14

*sub 5 calories less if biking.
*35:00 cap

Warm up and strength
3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Core strength
E3MOM for 9:00 (3 rounds)
20 v ups
40 Russian twists with DB

AMRAP 10:00
30 Meter/arm Single Arm Overhead Carry
30 Meter burpee broad jump

AMRAP 10:00
30 Meter/arm Single Arm Front Rack Carry
40 Double Unders

AMRAP 10:00
30 Meter/arm Single Arm Farmer Carry
30 Air Squats

Complete these 3x10:00 efforts in any order. We will have approx 2:00 rest between them.
Effort level moderate today.

Goal: 4 rounds each AMRAP

A,
As many reps as possible in 40 mins of:
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans @60/40kg
1 Box Jump @90/75cm
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans
1 Box Jump
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans
1 Box Jump
...
Continue adding 5kg/2,5kg each round until time expires.

Stop if you reach 10 rounds. Goal is a strong but sustained effort across all rounds.

B,
For quality:
3x8 Double Kettlebell Front Rack Box Squats, pick load
3x6 L/6 R Single Arm Dumbbell Press, pick load
3x8 L/8 R Paloff Press

Double Kettlebell Front Rack Box Squats- 3 secs down and up
Single Arm Dumbbell Press- 3 secs up and down
Paloff Press- 3 secs press and return

Complete all work sets at RPE of 6-7/10.

A,
Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Barbell Back Rack Low Box Step-up 30-30-30

Use the heaviest weight you can for each set.
Rest as needed between sets.

Set box height to roughly 30cm and try to use 60-70% of your 1RM back squat.

C,
For time:
50 Ski Erg Calories
50 Bike Calories
50 Row Calories

Goal: sub 9 mins

D,
5 rounds for quality of:
1 L Arm Kettlebell Bent Over Rows, pick load
1 L Arm Kettlebell Deadlifts, pick load
1 L Arm Kettlebell Clean + Rotations, pick load
1 L Arm Kettlebell Press + Windmills, pick load
1 R Arm Kettlebell Bent Over Rows, pick load
1 R Arm Kettlebell Deadlifts, pick load
1 R Arm Kettlebell Clean + Rotations, pick load
1 R Arm Kettlebell Press + Windmills, pick load

Each set should focus on the quality of movement over loading. Use challenging but doable loads. Adjust as needed and rest 1 min after the complex on each arm.