Cross Training

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Objectives of Today’s Training

  • Muscle Strength and Endurance

Workout-1

Establish A Heavy Thruster Complex

  • 1 Cluster + 1 Thruster

Workout-2

25 min EMOM

  • 15 Wallballs (20/14)
  • 14 Cal on Erg/Assault Bike
  • 13 Weight Walking Lunges
  • 12 Floor Press (KB,DB or Bar)
  • 11 Pull-ups

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

21, 15, 9

  • KB Box Step Ups (35/25 – 24/20)
  • Handstand Shoulder Taps
  • Knees-to-Waist (20/14)

Objectives of Today’s Training

  • Power production and Oly technique
  • Pulling strength
  • 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.

Workout-2

Deadlifts

  • Warm-up
  • 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

  • 5 bar-facing burpees
  • Snatch Complex (95/65)
    • 5 Power Snatches
    • 4 hang power Snatches
    • 3 squat snatches
  • 5 bar-facing burpees
  • Clean Complex (125/95)
    • 5 Power Cleans
    • 4 hand power snatches
    • 3 squat cleans

Objectives of Today’s Training

  • Build Pulling Strength
  • Push-up Endurance
  • Cardio Endurance

Workout-1

Strength

Deficit Deadlifts

  • 5 x 5 increase weight each round

Workout -2

For Time

  • 4-rounds
    • 25/20 cal Assault Bike
    • 50 Air Squats
  • buy out: 100 hand-release push-ups

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

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

Bench Press

Workout -2

Accessories

  • 5 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips
  • 3 x 15 Lat Pull-downs

Objectives of Today’s Training

  • Strength Focus
  • Deadlift Strength
  • Press Strength

Workout-1

Strength

Safety-bar Box Squat

Press

Snatch Grip Deadlift

Workout -2

10 min AMRAP

  • 5 Pull-ups
  • 5 Handstand Pushups / Kick-ups
  • 5 KB Swings

Objectives of Today’s Training

  • Pressing Strength
  • Muscle Endurance

Workout-1

Bench Press

Workout-2

For Time

  • 30 deadlifts (135/85)
  • 15 Wallballs (30/20)
  • 25 deadlifts (165/115)
  • 15 Wallballs
  • 20 deadlifts (185/125)
  • 15 Wallballs
  • 15 deadlifts (225/155)
  • 15 Wallballs
  • 10 deadlifts (275/185)
  • 15 Wallballs
  • 5 deadlifts (315/215)
  • 15 Wallballs

Objectives of Today’s Training

  • Muscle and Cardio Endurance
  • Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

  • 30 Deadlifts
  • 30 cal Assault bike
  • 30 Barbell Rows
  • 30 cal Assault bike
  • 30 Hang Cleans
  • 30 cal Assault bike
  • 30 Front Squats
  • 30 cal Assault bike
  • 30 Should-to-overhead
  • 30 cal Assault bike
  • 30 Back Squats
  • 30 Cal Assault Bike
  • 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Tags:

Objectives of Today’s Training

  • Sweat Session

Workout-1

For Time (partner up)
50, 40, 30, 20, 10

  • Cal on Ski Erg / Rower
  • Med-Ball Over the Shoulder (80/50)
  • Synco Push-ups

Objectives of Today’s Training

  • Accessories
  • Bench Press

Workout-1

Accumulate

  • 50 GHD Sit-ups
  • 50 Bar Pull Throughs (kipping practice)

Workout-2

3 sets x 8 reps accessory

  • GHD Back Extension
  • GHD Hip Extension
  • Good Mornings
  • Reverse Hyper
  • 1-Leg RDL
  • Barbell Rows

Workout-3

Work up to a heavy 3 x 5

  • Bench Press