Cross Training

Strength

Clean and Jerks

• 5-5-3-3-3-1-1-1-1

Increase weight on each set and finish with heavy singles

Squats

• 3 x 20 at 50%

Workout

5 rounds for time

• 6 Pull-ups
• 9 sumo deadlift high pulls (95/75)
• 12 cal assault bike

Rest for a couple of minutes

60 Wallballs for Time (20/14)

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Strength Training

Power Cleans

• clean warm-up reps
• 5 x 3

Squat

• squat warm up reps
• 3 x 12 @ 60% max

Press

• press warm-up reps
• 3 x 12 @ 60% max

Strength

Olympic Lifts

• warm-up reps
• 8 x 2 Snatch or Cleans @ 90%

Squats

• Squat warm-up reps
• 2 x 5 at 75%

Metcon

10 Min Alternating Emom

• 8 Thrusters at 95lb
• 5 Toes-to-Bar

Rest for 2 minutes

10 Min Alternating Emom

• 20 cal Assault Bike
• recovery pace

Warm-up

5 Rounds

• 3 strict pull-ups
• 3 high box jumps

Strength

10 Rounds

• 1 power clean + 1 push press + 2 jerks

(Increase weight each round)

Metcon

Alt 20 min emom

• 5 deadlifts + 5 bar facing burpees 225 / 155
• 15 wall-balls 20/14
• complete 6 rope climbs throughout the workout.

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

• 10 Cal Assault Bike
• 10 Cal Ski Erg
• 20 Air Squats

Strength

Olympic Lift Practice

• Clean and Jerk and Snatch Warm-up Reps
• 8 x 2 Snatches at 135lb
• 15 x 1 Clean and Jerks 165lb

20min Gymnastics Practice

• 30 sec. Handstand Holds
• 5 ring pulls into dips (muscle-up progression)
• 10 bar hollowed and extensions
• 5 box dips
• 15 sec l-sit box hold

Workout

10 rounds for time

• 500m row
  
• 10 GHD Sit-ups

Strength Training

Squat

• squat warm up reps
• 5 x 1 (heavy singles)

Press

• press warm-up reps
• 5 x 1 (heavy singles)

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

The Brock

• 100 Cal Ski Erg
• 100 Cal Row
• 100 Cal Assault Bike
• E2MOM 7 Burpees starting at 2 min.

Take an picture and post to Instagram #cantstopbrock

Strength

7 Rounds

• 3 Dynamic Deadlifts
• Run 200m between rounds

1 Round

• 15 Thrusters 135/95 – Break as needed. Try to complete in no more than 3 sets.

Workout

15 rounds for time

• 1 power clean and push press 135/95
• 3 z presses 55 / 35 plate
• 5 pull-ups
• After completing the round end with 15 wall walks

Strength

20 Min Clean and Jerk Practice

• Work up to 5 x 2 heavy hang cleans
• Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at a 75 rpm pace
• Air Runner at a 6.5mph+ pace
• C2 Rower at a 1200cal/hr pace
• Ski Erg at a 1000cal/hr pace
• + 15 GHD Sit-ups between rounds