Cross Training

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)

8 min Warm-up

2 rounds Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

• 3 – 5 Front Squats (increase weight each round)
• + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

• 40ft back rack walking lunge (95/65)
• 5 ring dips
• 40ft front rack walking lunge (95/65)
• 15 hand release push-ups

Warm-up

2 Rounds 4-min (20/10) Tabata

• Front Scale Left Leg
• Front Scale Right Leg
• Back Scale Left Leg
• Back Scale Right leg
• Handstand Kick-up and Hold
• High Plank
• Low Plank
• Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

• Max Strict Pull-ups in 30 seconds
• Max L-Sit Hold
• Max Wall Walk
• Max Sled Pull (at least body weight)

Conditioning

10 Rounds

• 20 / 16 cal Row
• 25m Ball Carry (80lb / 50lb)

8 min Warm-up

1 rd Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

• 5 Deadlift Warm-ups
• 5 Strict Presses. (kbs)
• 1 hand stand kick-up

Strength

8-min Amrap

• 3 – Hand Stand Push-ups
• 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

• 2 min C2 Bike goal ( 36 cal / 28 cal)
• 2 min Rest
• 2 min Assault Bike (28 cal / 20 cal)
• 2 min Rest

Workout

For Time

• 100 sq cleans with a med ball
• 3 burpees emom

Then

• 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)

Objectives of Today’s Training

• Pulling Strength
• Cardio Endurance

Workout-1

10 Rounds

• 1 Weighted Pull-up
• 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

• 1 Deadlift 365/255
• 3 KB Sumo-deadlift High Pull 70/50
• 5 Goblet Squats
• 10 Cal Assault Bike or Ski

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Bench Press

• Bench Press Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 5, 5, 5 (40, 50, 60% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 1 @ 90% of 1RM

Workout -2

15 min EMOM

• 5 toes-to-bar
• 10 Wall balls (20/14)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

• 8 Thrusters (95/65)
• 24 Box Jumps (24/20)