Cross Training

Objectives of Today’s Training

  • Front rack mobility
  • Bar pulling and grip strength
  • Squat and Pressing Endurance

Workout-1

15min Alt EMOM

  • 8 Front Squats (165/115)
  • 5 Strict Pull-ups
  • 8 Press (115 / 80)

Workout-2

7 Rounds

  • 7 toes-to-bar
  • 7 handstand pushups/kick-ups
  • 7 Burpees

Objectives of Today’s Training

  • Improved Barbell Cycling
  • Increased Muscle Endurance

Workout-1

For Time – 12 days of Christmas (95/65)

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Front Squats
  • 4 Shoulder Press
  • 5 Back Squats
  • 6 Push Press
  • 7 Thrusters
  • 8 Squat Cleans
  • 9 Push Jerks
  • 10 Hang Power Snatches
  • 11 Overhead Squats
  • 12 Sumo Deadlift High Pulls

This is a 12 round workout. Each round you add the movement to the routine.

Such as:
round 1 = 1 deadlift
round 2 = 1 deadlift and 2 Hang Power Cleans
round 3 = 1 deadlift and 2 Hang Power Cleans and 3 Front Squats
and so on

Objectives of Today’s Training

  • Use your Fitness

Workout-1

Use your fitness

  • Walk 7 miles
  • Splitting Wood

or equivalent

Gym Alternative

100 reps

  • Carry or roll med-ball 100ft (80/50)
  • Lift to a 20″ box

Objectives of Today’s Training

  • Pulling Strength
  • Clean and Jerk Technique and Strength

Workout-1

24 min E2MOM

  • hang squat clean
  • squat clean + jerk

increase weight each round

Workout -2

Strength – 16 min ALT E2MOM

  • 30 cal row
  • 30 wallballs (30/20)

Objectives of Today’s Training

  • Overhead Stability
  • Snatch Technique and Mobility

Workout-1

1 round (with barbell)

  • 5 Presses
  • 5 high-bar back squats

3 rounds (with barbell)

  • 5 Overhead Squats
  • 5 Sots Press

Workout -2

10 min EMOM

  • 5 Overhead Squats (first 5 minutes)
  • 5 Squat Snatches (second 5 minutes)

Load the bar with 75/55 or 95/65. Focus on technique

Workout -3

16 min partner AMRAP (you go I go)

  • 7 knees-to-elbow
  • 3 Snatches (135/95)

Objectives of Today’s Training

  • Pulling Strength
  • Clean and Jerk Technique and Strength

Workout-1

20 min Deadlift

Work up to a heavy 1 x 5

Workout -2

Strength – 24 min ALT E3MOM

  • 600m Row
  • 3 Shankle Complexes (155/115)
    • 2 Hang Power Cleans
    • 1 Front Squat
    • 2 Jerks

Objectives of Today’s Training

  • Shoulder Strength
  • Elbow turnover for cleans
  • Practice Row Pacing

Workout -1

Strength – 14 min E2MOM

Workout-2

16 min Alt EMOM

  • 8 Hang Squat Cleans (135/95)
  • 8 Hand Stand Kick Ups

Workout-3

8 min Rowing

  • 3 min @ 20 spm
  • 1 min @ 22 spm
  • 1 min @ 24 spm
  • 1 min @ 26 spm
  • 1 min @ 28 spm
  • 1 min @ 30 spm

Objectives of Today’s Training

  • Olympic Lifting Practice
  • Improve Muscle Endurance with a chipper

Workout -1

24 min Oly Session

You pick it. — Work on your weaknesses

  • Snatches
  • Clean and Jerks
  • High / Below Knee Hang Cleans or Snatches
  • Overhead Squats
  • Snatch Balances
  • Jerks
  • Etc..

Set Clock to 16 x 1.5 min intervals

Workout-2

20 Min Time Cap

With a 30/20lb Med-ball

  • 50 push-press
  • 50 box step-ups (24/20)
  • 50 Squat Cleans
  • 50 Knees-to-waist (hold ball between shins)
  • 50 Decline Push-Ups (feet on the ball)

Objectives of Today’s Training

  • Strength and Power Production
  • Gymnastic’s and grip with Toes-to-bar
  • Grip strength and clean and jerk technique

Workout -1

12 min EMOM (Alternate minute with Partner)

  • 5 Deadlifts (255/165) and 3 box jumps (30″/24″)

Workout-2

For Time with 23 Min Time Cap

  • 150 Calories on an Erg
  • 75 toes-to-bar
  • 15 Shankle Complex (145/95)
    • 3 Pull Shrugs
    • 1 Hang Squat Clean
    • 2 Jerks
Tags:

Objectives of Today’s Training

  • Improve Squat
  • Improve Pull-ups
  • Increase Muscle and Cardio Endurance

Workout -1

E2MOM

Then

  • 3 x 5 strict pull-ups

Workout-2

15 min AMRAP

  • 19 wallballs (20/14)
  • 19 cal row