Cross Training

10 Rounds

• 10 x GHD sit-ups or equivalent
• 3 Dips
• 250m Row

4 rounds for time (36min cap)

• 5 Tire Flips (back pad)
• 200m Run / Carry
• 10 Pull-Ups (pull-up bars)
• 200m Run / Carry
• 15 Push-ups (around the rocks)
• 200m Run / Carry
• 20 Lunges. (around the start of the small loop)
• 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

Cycling

• 30min Sping Class

Light Linda
10,9,8…1

• Deadlifts. (225lbs / 155lbs)
• Bench Press (155lb/105lb)
• Squat Cleans (105lb / 85lb)

12, 10, 8, 6, 4. 2

• Alt 1 arm swings
• 1 arm KB thrusters (split reps between each side)
• Lunges with KB. (split reps on each side)
• 10/8 Cal Assault Bike

10 Rounds

• 15 Second AB Sprint
• 1 min Recovery Ride Pace

28 Round AMRAP – 40 seconds on 20 seconds rest

• C2 Bike
• Air Runner
• Ski Erg
• Rower

30 min AMRAP

• 3 Dips
• 4 Med-Ball Over Short Pull-Up Bar (30/20)
• 5 Pull-Ups
• 100m Run (corner of Pickleball Courts
• 15 Push-ups
• 100m Run Back to Pull-up Bars

25 min AMRAP

• 2 x Barbell Complex. (pick your weight)
  • 2 Hang Cleans
  • 2 Thrusters
  • 1 Shoulder-to-Overhead
• 10 GHD/Toes-To-Bar/Equivalent
• 10 Cal Assault Bike. (legs only)

This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.

3 Rounds for Time

• 1500m C2 Bike
• 10 Med-Ball Cleans (80/50)
• 500m Ski-Erg