Cross Training

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 1 establish a 1 rm

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Stretch

Cardio

30 – 50 Minute

• C2 Bike Ride

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 2 x 2 work sets at 94% of 1RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Stretch

Stength

• 50, 40, 30, 20, 10 Barbell Bicep Curlts (45/35)
• 10, 20, 30, 40, 50 kettlebell swings (1.5/1 pood)

Core / Cardio

5 Rounds

• 15 GHD
• 25 Cal C2 Bike

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• Set 3 rep Max

Press

• Press Warm-Up
• 3 x 5 worksets at 80% 1RM

Conditioning

4 rounds

• 10 Cal Assault Bike
• 10 x 1 arm Snatch @ 50/35

Rest 1:1 then repeat

Warm-Up

• Stretch

Stength

5 Rounds

• 10 GHD Sit-ups
• 10 Box Step-Ups
• 10 Reverse Hypers (@ 50% of 1RM Back squat)

Conditioning

14, 12, 10, 8, 6, 4, 2

• Assault Bike Cals
• Hang Power Snatches (95/65)
• Burpees over the Bar

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% 1RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar