Cross Training

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

3 person team

• 150 – 100lb ball-floor-to-top-of-box (stack 2 boxes on end)
• 150 cal Ski Erg

Warm Up

5 minutes

• Practice Front Rolls
• Throw a Frisbee or a Ball

Strength

12 minutes

• 10 Second L Sit on Rings or Boxes + 3 knees to waist
• Work up to a heavy overhead squat

Workout

For Time

• 70 goblet squats 75/53
• 60 pull-ups
• 50 single arm dumbbell push press, switch every 5 reps 75/53
• 40 weighted lunges 75/53
• 30 burpees
• 20 pistols each leg (squat to a chair for scaling)
• 10 wall walks

Workout

20 Min AMRAP

• 15 Cal Assault Bike
• 12 Weighted Sit-ups 25lb plate
• 9 Overhead Squats with 25lb plate
• 6 Pull-ups
• 3 Slam-ball with 80lb ball

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

17 min time cap

• 40 Burpees
• 30 Snatches at 45 lb
• 30 Burpees
• 30 Snatches at 75lb
• 20 Burpees
• 30 Snatches at 105lb
• 10 Burpees
• Max Snatches at 135 lb

Warm Up

3 rounds

• 5 Kettlebell Sumo Deadlift High Pulls
• 5 Kettlebell Thrusters
• 5 Pull-ups

Workout 1

Every 90 seconds for 12 min

• 6 Ground-to-Overhead (100/80/60 lb slam ball or barbell)
• 6 Deliberate Pushups

Workout 2

12 min time cap (partner workout)

• complete 200/180 cal assault bike or row
• Max Curtis P’s for the remaining time (115/75 1 barbell)

Workout

10 Rounds

3 reps each at 115 lbs counts as 1 round

• Deadlift
• Rows
• Hang Cleans
• Front Squats
• Push Press
• Back squats

scale weight as needed

Complete at some point during the workout

• 15 muscle ups (or a muscle up progression)
• 75 GHD Sit-ups (or weighted sit-ups)

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Workout

10, 9, 8 … 1 reps of

• Deadlifts at 185lbs
• Weighted Push-ups at 45lbs
• Weighted Sit-ups at 45lbs
• Pull-ups
• Back Squats at 135lbs

Strength

Snatch

• 8 x 2 x 90%

Clean and Jerk

• 15 x 1 x 90%

Metcon

5 rounds

• 200m run
• Snatch  (10, 8, 6, 4, 2)

Cardio

5k Team Ski Erg

• 1 min sprint
• rest while other team members go

Workout

Olympic Lifts

Find a 1 rep max for Snatch and Clean and Jerk

Front Squats

1 x 3 x 135lb
1 x 3 x 185lb
1 x 3 x 225lb
3 x 3 x 255lb  (or 90% of 1 rep max)

10min EMOM

1.) 5 burpees
2.) Max Slam Balls at 50lb

Workout

1000m Row

5 Rounds
15 -toes-to-bar
15- front squats (95lb)

50 cal Assault Bike