Cross Training

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

10 Rounds

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

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

• 21 Cal Ski or Row
• 15 Cal Assault Bike
• 9 Burpees
• 3 Hang Squat Cleans. (155+/115)
• 3 minutes of rest

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

• C2 Row
• C2 Bike or Runner
• C2 Ski

Moderate Pacing

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

Warm-up

• Running Warm-up

Conditioning

• 3.1 Mile Assault Bike
• Run 1 Mile
• 2000m Row
• Run 1 Mile

12 min Cardio Interval

• 2 min Ski Erg
• 2 min Rest

Clean Warm-up

10 Min EMOM

• Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

• :20 Max Assault Bike
• 1 x Power Clean (80- 85%)

5 min Warm-up

• Squat Therapy

Conditioning

4 Rds For Time (12 min Cap)

• 50ft Bear Crawl
• 25 x Wallball (20/14)

Conditioning

• Basketball

12 min Warm-up

• Squat Therapy
• Warm Up C & J

Strength

7.5 Min E90S

• 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

• 21 Cal AB
• 15 Thrusters (95/65)
• 9 Bar Facing Burpees