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SkiErg

Workout 222

AMRAP 7min – AMRAPA1) 10 x Push UpsA2) 10/10 x Walking lungeA3) 10 cal x SkiErg3min Rest 7min – AMRAPB1) 10 x SwingB2) 10 x Primal BurpeesB3) 10 cal x AirBike3min Rest 7min AMRAPC1) 2/2 x Dead Ball CleanC2) 2/2 x Military PressC3) 1 x Pull Up or Hoist This workout is designed to be …

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Workout 219

AMRAP 15min A1) 10/10 x Forward LungeA2) 10cals SkiErgA3) 10m Backwards CrawlA4) 8 x TRX RowA5) 4 x Dead Ball Clean This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 214

30 minutes or less Single Pringlex 3-5 roundsA1) Single Arm Rack Reverse Lunge x 5/5A2) Single Arm Row x 5/5A3) Single Arm Swing x 5/5A4) Suitcase Carry 20m/20mA5) SkiErg This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 212

10min AMRAP A1) Wall Balls x 10A2) Alternate KB Thruster 5/5A3) Deadbug x 8/8A4) SkiErg 250m KB = Kettlebell This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 209

AMRAP – 10mins A1) 30s Airbike or SkiErg (Sprint)A2) Rack Carry – 1 Lap Left and RightA3) 10/10 x Shoulder TapsA4) 30-60s Dead Hang This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 203

Strength endurance 20min AMRAPA1) 2/2 x TGUA2) 30s Wall SitA3) 15 SwingsA4) Rack Carry 1 Lap each armA5) 10 calorie SkiErg TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 202

60 minutes or less 12min Ascending LadderA1) AirBike cals – 5,10,15etcA2) Push Ups – 2,4,6… +2A3) Hoist – 1,2,3… +1A4) 30 second hollow holdA5) Goblet squat – 2,4,6… +2 B1) Death by caloriesSkiErg or AirBikeMinute 1 = 1 calMinute 2 = 2 calMinute 3 = 3 calKeep going until you can not beat the minute …

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Workout 201

60 minutes or less A1) Kicksits x 50/50 B1) 300m SkiErgB2) SLDL x 5/5B3) Hindu Push Up x 85 Rounds C1) TGU x 1/1 x 10 SLDL = Single Leg Deadlift This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, Hindu Squats, Push Ups Equipment:

Workout 183

60 minutes or less A1) TGU x 3/3 B1) GS x 8B2) Hip Bridge x 8B3) Row x 8B4) Step Ups x 8/8B5) Floor Press x 8/83 Rounds C1) 5min SkiErg TGU = Turkish get UpGS = Goblet Squat This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 168

Endurance – 20 minutes A1) 100m SkiErgA2) 10/10 KicksitsA3) Crawl – Up and Back 10mtr20 min This workout is designed to be unloaded and all body weight. Exercises: Equipment: