Cross Training

Workout -1

30 min C2 Bike Erg

• 2 min at 90 rpm
• 1 min recovery (approx 70rpm)

Workout-2

Accessory Work

• GHD Back Extensions
• GHD Hip Extensions
• Good Mornings
• Reverse Hyper (50lb)

3 x 8 of each exercise. Between sets do 10 push-ups

Workout -1

15 min ALT EMOM

• 5 x Front Squat (225/155)
• 5 x Pull-ups (strict)
• 5 x Push Press (165/115)

Workout-2

2-Rounds
Alt 3 min of work on each with 1 minute of rest between.

• C2 Rower
• C2 Ski Erg
• C2 Bike or Assault Bike (68rpm/55rpm)
• Air Runner (a few ticks faster than your 5k pace)

Hold 1000/700cal per hour pace on C2 machines.

Workout -1

Alt Tabata (warm-up)

• Hang Cleans
• Thrusters
• Good Morning

Use an empty bar.

Workout-2

24-minute Alternating EMOM

• 4 Thrusters
• 6 Hang Power cleans
• 8 Shoulder-to-overhead
• 10 Deadlifts

Weight Scheme Per Round

95/115/125/3 x 135

65/75/85/3 x 95

Workout-3

10 Minutes (cooldown)

• Assault Bike (50-55 /45-50 rpm)

Warm-up

8-minute AMRAP

• 8 box step-ups (20″)
• 8 pushups
• 8 Straight Leg Kettlebell Deadlifts (53/35)

Strength

Bench Press

• 5 x 5 Work up to a heavy 5 rep weigh

Metcon

For Time

50, 40, 30, 20, 10

• Calorie Row
• 10 deadlifts between rounds (225/155)

Workout -1

Alt Tabata

• Kettlebell Swings (35/25)
• Wallballs (20/14)
• Toes-To-Bar

Workout-2

40, 30, 20, 10 Reps For Time

• Calories on Ski-Erg or Assault Bike
• Snatches (95/65)

The purpose is to complete large sets on the snatches. Try to not break more than 3 times per round.

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

20 Rounds

• Hill Sprints (up and down)
• 10 Burpees every 5th round

Strength

30 Minutes of Deadlifting

• work up to a heavy 1 x 5

Metcon

2 Round for Time

Partner Workout

• 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run.
• -100 Combined Cal Assault Bike

The med-ball is not allowed to touch the ground in the first round. If the ball ends up on the ground, both partners have to stop working and do ten push-ups prior to picking the ball back up.

The ball is allowed to rest on the ground during the second round of the assault bike.

Workout -1

Tabata

• Wallballs (20/14)

Workout-2

20min E2MOM

• 3 x Tempo Back Squats (3-2-1)
• 8/5 Cal on Ski Erg

Build to 80% 1RM on Squats for last 3 rounds

Workout-3

For Time

• 10 Push Press Buy-in (115/75)
• 3000m row
• Every 3 minutes 10 push presses until complete
• 10 Push Press Buy-out

Workout -1

10 Rounds

Complex

• 3 Deadlifts
• 2 Front Squats
• 1 Shoulder-to-Overhead

Build to heavy

Workout-2

For Time

3 person team
2 work at a time except on the rower

• 120 Cal Row
• 100 Wallballs (30/20)
• 80 Toes-to-bar
• 60 Hang Squat Cleans (135/95)
• 40 Burpee Box Jumps

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

• 20ea. 1 Arm Band Lat Pulls
• 10 Box Step-ups (24″)