Cross Training

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″)

Warm-Up

Tabata

• Med-Ball Jumping Clusters (20/14)

Metcon

Chipper for Time

• 100 Cal Row
• 80 Box Step-ups (20″)
• 60 Wallballs (20/14)
• 40 1 Arm KB Snatches (53/35) (20 ea. arm)
• 20 Pull-ups
• 10 2 Arm KB Z-Presses (53/35)

Warm-up

3 Rounds

• 12 Box Step Ups w/ Kettlebell
• 12 Kettlebell Swings
• 12 Goblet Squats w/ Kettlebell

Use a light-weight kettlebell for warm-ups

Strength

15 min E3MOM

• 5 deadlifts (315/225)
• 7 ring dips
• 9 push-ups

then immediately into

6 min E3MOM

• 15 deadlifts (225/155)

Metcon

Assault Bike or Air Runner

5 rounds

• 0:30 Easy <50/40rpm
• 0:30 Sprint >75/65rpm
• 1:00 rest

If you run, set your own paces

Warm-up

Alt Tabata ( 8 rounds)

• :20 of work
  • Hold Goblet Squat
  • Thruster
• :10 of rest

Metcon

On a 40 Minute Timer Complete

• Establish a 1 Rep Max on Strict Press
• Establish a 1 Rep Max on 3-second pause back squat
• And Do
  • 5 rounds
    • 15 Cal Assault Bike or Runner
    • 15 Burpees
  • The Goal is to complete each round under 2 minutes.

Warm-up

6-min Alt EMOM

• 10 Wallballs (20/14)
• 10 KB Swings (53/35)

Strength

20 Minutes of Deadlifting

• Work Up to a Heavy Set of 5
• At 14 minute mark
  • 2 x 15 at 225/155
  • 3 minutes rest between sets

Metcon

For Time (21 min time cap)

• 10 Thrusters (50/30 med-ball)
• 3,000m row
• Every 3 minutes 10 Thrusters

Warm-up

9-min Alt EMOM

• 10 Wallballs (20/14)
• 10 Burpees
• 10 Box Step-ups

Strength

Complex

• 1 high-hang squat clean
• 1 low-hang squat clean
• 1 full squat clean
• 1 jerk

Build to heavy

Metcon

3 Rounds for Time

• 21 cal row
• 15 deadlifts (225/155)
• 9 toes-to-bar or pull-ups

Warm-up

Tabata ( 8 rounds)

• :20 of work
  • Max KB Swings (53/35)
• :10 of rest

Strength

• Work up to a heavy set of 3 deadlifts

Metcon

8 Rounds for Time

• 8 pushups
• 8 situps
• 8 air squats
• 8 pull-ups
• 8 deadlifts (95/65)
• 8 hang cleans (95/65)
• 8 shoulder-to-overhead (95/65)
• 8 cal row

Warm-up

6 Rounds

• :30 of work Alt Exercise Each Round
  • Max Hang Clusters w/ Bar
  • Max Knees-to-Waist
  • Max Burpees
• :30 of rest

Strength

10 min EMOM

Build to heavy.

Complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Metcon

For Time – 30 minute time cap

Partner Workout

• 300 Cals on Assault Bike or Rower
• 20 Rounds of Cindy
  • 5 pull-ups
  • 10 pushups
  • 15 Air Squats

Split up as needed between partners.

Warm-up

5 rounds

• 1:30 of work
  • 5 burpees
  • 15 wallballs (20/14)
  • Max Cal Assault Bike
• :30 of rest

Build to heavy.

Metcon

25 min EMOM

• 1 bear complex (135/95)
  • 1 Power Clean
  • Front Squat
  • Push Press
  • 1 back squat
  • Push press
• Max Box Step Ups for the remainder of the workout

Workout ends at 250 box steps or at time cap (25 min)

Warm-up

9 min ALT EMOM

• 12 Wallballs (20/14)
• 12 1-arm Dumbbell Snatches (35/20)
• 10 Burpees

Strength

10 min EMOM

Perform as a complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

• 50/35 cal (bike, rower, ski-erg)
• 50 Weighted Box Step-ups (50/30)
• 40/28 cal
• 40 Weighted Box Step-ups
• 30/21 cal
• 30 Weighted Box Step-ups
• 20/14 cal
• 20 Weighted Box Step-ups
• 10/7 cal
• 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.