Cross Training

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)

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