Cross Training

Objectives of Today’s Training

• Front Squat Strength
• Cardio Endurance

Workout-1

Strength

Front Squat

• Squat Warm-up
• 5 x 3 tempo squats @ 75%

Workout -2

27, 21, 15, 9 For Time

• C2 Ski Erg
• C2 Bike Erg
• C2 Rower

Between Each Set Do 5 rounds of with Dumbbells (50/30)

• 3 deadlift
• 2 front squats
• 1 push press

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

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, 3, 1+ (75, 85, 95% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 3 @ 85% of 1RM

Workout -2

Chipper for Time

• 800m Ski or 1000m row
• 50ft handstand walk or 50 shoulder taps
• 40 wall balls (20/14)
• 30 knees to elbows
• 20 hand-release push-ups
• 10 dips
• 1000m Bike Erg or 30/20 Cal AB (Standing only)

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 grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

• Snatches (95/65)
• Burpees

Objectives of Today’s Training

• Muscle/Cardio Endurance
• Squat Cleans and Front Squats

Workout-1

Strength

Find Max Craig Special in 9 attempts

• 1 Hang Squat Clean + Front Squat

Workout -2

For Time

• 800-meter row
• 21, 15, 9
  • Thrusters (95/65)
  • Toes-to-bar
• 800-meter Ski Erg / Runner

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

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

• Lactic Threshold Training
• Jerk technique
• Cardio Endurance

Workout-1

5 Min Assault Bike

• Hold greater than 400-watt pace for 5 minutes

Workout -2

7 Attempts

• Establish a max jerk from the rack or blocks

Workoutout-3

20 Min Time Cap — Max Cals

• Establish Max Cals on Ski-Erg
• Must complete 3 rounds of : (145/100)
  • 12 Deadlifts
  • 9 hang cleans
  • 6 Push Presses

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 3, 3, 3+ (70, 80, 90% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 5 @ 80% of 1RM

Workout -2

5 rounds

• 6 Handstand Push-ups or Kick-ups
• 9 GHD Sit-ups or Toe-to-bar
• 12 cal Ski-Erg or Rower

Objectives of Today’s Training

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

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

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

Workout-2

For time

• 5 clean and jerks (175/125)
• 5 burpee box overs (20″)
• 8 clean and jerks (145/105)
• 8 burpee box overs
• 13 clean and jerks(115/75)
• 13 burpee box overs

Objectives of Today’s Training

• Muscle Endurance
• Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

• Squat Clean
• 2 front-rack lunges
• 1 Jerk

Workout -2

For Time

• 2k Bike
• 50 bear hug squats (50/30)
• 40 burpees
• 30 pull-ups
• 20 weighted step-ups (20″) (50/30)
• 10 wall balls (50/30)
• 1k row