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