Cross Training

Tags:

Alt Tabata Warm-up

  • Bar Hollow Body
  • Sit-up / V-ups
  • Light Sled Push
  • Handstand Hold

Conditioning

15 min E90S

  • 45ft Sled Pull (Body Weight +)
  • 4 Box Jumps Overs
  • 6 GHD Sit-ups

5 min Rest

15 min E90S

  • 45ft Sled Push (Body Weight+)
  • 4 Box Jump Overs
  • 6 Toes-To-Bar

8 min Warm-up

2 rounds Squat Therapy

  • Ankle Mobility

Strength

20 min E2MOM

  • 3 – 5 Back Squats (increase weight each round)
  • 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

  • 5 pull-ups
  • 10 Hand Stand Shoulder Taps
  • 10 Weighted Lunges (2 x 35kb / 25kb)

Warm-up

5-min

  • Increase Heart Rate on AB

Conditioning

15 min of Assault Bike Intervals

5 Rounds of 2 min Work and 1 Min Rest

Calorie Goals for Each Interval

  1. 42 / 34
  2. 38 / 30
  3. 34 / 27
  4. 30 / 24
  5. 26 / 21

5 min Rest

15 min of Assault Bike Intervals

3 rounds of 4 min Work and 1 Min Rest

Calorie Goal for Each Interval

  • 54 / 43
  • 54 / 43
  • 54 / 43

Warm-up

  • Bench Press Warm-Up

Strength

5 rounds

  • 8 Reverse Hyper
  • 8 Bench Presses (60%)

5 Rounds

  • 8 Hand Release Push Up
  • 8 Hip Bridges

Conditioning

For Time

  • 2000m Row

10 min Warm-up

  • 1 x Squat Therapy
  • Sprint Warm-up
  • Clean and Jerk Warm Up

Conditioning

15 min E90S

  • 50m sprint
  • 1 Clean and Jerk (85% 1 rm)

Strength

8 Rounds min Alt EMOM

  • 3 – 5 x Front Squarts (increase weight)
  • 3 -5 x Strict Press

Alt Tabata Warm-up

  • Hollow Bodies on the bar
  • Handstand Kickup and Hold

Strength

20 min ALT EMOM

  • 8 pull-ups
  • 8 toes-to-bar
  • 8 Handstand push-ups
  • 8 Dips

Conditioning

12-min AMRAP

  • 5 GHD Sit-ups
  • 7 burpee over the ball
  • 100ft 80lb Bear Hug Ball Carry

If you are waiting for GHDs – Hold a High Plank

5 min Warm-up

Clean Warm-Up

  • 2 rounds Squat Therapy

Strength

8 rounds (16min)

  • 5 trapbar deadlifts (work up to heavy)
  • 5 Box Jump Overs

Conditioning

For Time (18min cap) – Partner

  • 80 wallballs. (2 sets of 20 each).
  • 70 box step-ups w/ball. (3 sets of 10 and 1 set of 5 each)
  • 60 alt sit-ups (hand ball back and forth)
  • 50 Standing Handoff Twists
  • 40 Walking Overhead Lunges (2 sets of 10 each)
  • 30 Alt Push-ups and blanks (pushup one hand on the ball push it back and forth)
  • 20 Alt 40ft Rundown w/ ball and then throw the ball back
  • 10 Strict pull-ups w/ ball ( 5 each)

Conditioning

For Time

  • buy-in: 400m run
  • 4 rounds
    • 8 Toes-to-bar
    • 16 KB Swings (53/35)
    • 24 Thrusters (45/35)
    • 150 yard Overhead Carry (45/35)
  • Cash-out: 400m run

10 min Warm-up

Clean Warm-Up

  • Ankle / Calf Stretches
  • Wrist Mobility
  • Front Rack Mobility
  • Behind the head tricep extensions
  • 1 round Squat Therapy
  • Empty Bar Squat Clean and Jerks
  • Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

  • 1 Clean and Jerk (85 – 90% 1RM)
  • 3 Box Jump Overs

5-min Warm-up

  • Warm-up for 105lb snatches
  • Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

  • Cals on AB
  • Snatches (105 / 85)

Warm-up (8min Cap)

5 rounds

  • Rowling (
  • Ball Thruster for each meter away from 100 – 5 max. (50/30)
  • Hand Stand Kick Up

Strength

10 min AMRAP

  • 3 – Handstand Push-Ups
  • 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

  • 3,000k Row
  • Every 2 min 10 Seated Shoulder Presses (35/25)