Recommended Warm Up (10 Minutes):

5 Minutes on a bike

:40 Easy/ :20 Hard

Stretch- Hamstrings, Calves, Quads, Low Back


For Time:

5,000m Bike Erg Time Trial

*This is our New MOVEMENT OF THE MONTH!  We will work on building capacity and dealing with being uncomfortable on the bike.  Have your members record their time as well as an attainable goal.  An attainable goal within the month would be anywhere between a 5-15 second improvement in their total time.  Now, I understand not everyone has bike ergs, so below are some other options to make as your 

Movement of the Month:

  • 10 Minute Assault Bike (for max calories)
  • 3,000m Row (we have done a 2k row but this will be a little longer time domain)
  • 3,000m Ski
  • 2 Mile Run (depending on how cold your area is this month)

We want to deload everyone for the month before we move to some heavy strength work next month ☺


Bench Press (25 Minutes)

4 x 6 @ 70%

*Do 6 challenging strict pull ups after each set.  You can do these weighted or work with a band.  Go by feel for the bench press, you can even work up in weight a little each set.

Skill Work