Cross Training

Objectives of Today’s Training

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

Workout -1

E2MOM

• Squat Warm-up
• 5 x 3 Squats (80% of 1rm)

Then

• 3 x 5 strict pull-ups

Workout-2

15 min AMRAP

• 19 wallballs (20/14)
• 19 cal row

Objectives of Today’s Training

• Work on overhead position for snatches
• Improve Snatch Technique
• Increase the lactic threshold with partner sprints

Workout -1

25 min

• 5 x 3 Sots Press (increase weight)
• 5 x 3 Over-head Squats (increase weight)
• Snatch Doubles for Remaining time

Workout-2

For Time ( partner up – You go, I go)

• 27, 21, 15, 9
  • Ski Erg Cals
  • Toes-to-Bar
• 9, 15, 21, 27
  • Ski Erg Cals
  • Wallballs (30/20)

Split work between partners.

Objectives of Today’s Training

• Improved cardio and muscle endurance
• Improved barbell cycling

Workout -1

5 min EMOM

Starting at 6 reps and increasing a rep each minute (6 – 10reps)

• Wallballs (30/20)
• Chest-to-bar burpee pull-ups

Workout-2

30 min time cap (3 partner teams)

• Split 500/375 cals on an Erg, Runner, or Assault Bike
• On your Break 3/2/1 barbell complex 165/105
  • 3 Deadlifts
  • 2 hang cleans
  • 1 shoulder-to-overhead
• With time remaining Max Reps Synco Overhead Lunges (45/25)

Objectives of Today’s Training

• Increase Power with Cleans and Jerks and Box Jumps
• Improve cardio endurance with sprint-interval.

Workout -1

21 min E3MOM

• 3 Clean and Jerks (increase weight each round)
• 12 box jump-overs (24/20)

Workout-2

12 Rounds on C2 ERG

• 30-second sprint
• 30-second recovery

Objectives of Today’s Training

• Improve Handstands
• Increase Pulling Strength
• Improve aerobic capacity

Workout -1

11 min EMOM

• 1 Wall Walk +
• 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

• 25 Cal AB
• 21 KB Swings (53/35)
• 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.

Objectives of Today’s Training

• Establish max deadlift
• Build core strength
• Improve aerobic capacity

Workout -1

15 min

• Establish 1 RM Deadlift
• complete 30 weighted knee raises

Workout-2

For Time

• 100 Cal Row
• 80 Cal AB
• 60 Wallballs (30/20)
• 40 Lunges with the ball
• 20 Ball-Facing Burpees

Objectives of Today’s Training

• Increase pressing strength
• Improve lockout position for snatches
• Increase lactic threshold
• Improve movement on the bar

Workout -1

8 Rounds

• 5 knees-to-elbows
• 5 sots press
• 5 bench press

Increase weights for 3 working sets

Workout-2

25 min Assault Bike

• Achieve maximum bouts of 30 seconds at 80/65 rpm for

Objectives of Today’s Training

• Improve power production and movement patterns for the clean and jerk.
• Increase raw strength with deadlifts and pushups.
• Increase vo2 max (endurance) with interval training
• Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

• Macho Man Complex (increase weights)
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

• Deadlifts (315, 365, 395-405)
• Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

• 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
• 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

Workout -1

Warm-up (accumulate)

• 300ft on Versa climber on level 3
• 1:00 minute in the bottom of an overhead squat

Workout-2

8 Rounds

• 3 overhead squats (ascending weight)
• 2 L-sit pull-ups

Workout-3

For Time

• Bike 5 miles (8km) either on Bike Erg or AB
• Every 4th minute 12 med-ball squats (80/50) (6 squats with the ball on each shoulder)

Workout -1

8 Rounds

• 2:00 min Air Runner
• 2:00 Recovery (complete 10 pull-ups with 2:00min)

Workout-2

5 Rounds

• 10 GHD Sit-ups
• 10 1-arm DB Squat Cleans (5 each arm)
• 10 1-arm DB Sots Press (5 each arm)