Cross Training

Workout

Squats

2 x 5 x 95LB
1 x 5 x 135lb
1 x 3 x 185lb
1 x 2 x 225lb
5 x 1 x 275lb

Press

2 x 5 x 45lb
1 x 5 x 95lb
1 x 3 x 115lb
1 x 2 x 125lb
5 x 1 x 145lb

Deadlift

2 x 5 x 135lb
1 x 5 x 225lb
1 x 3 x 275lb
1 x 3 x 325lb
1 x 5 x 375lb

Cardio

15 min EMOM

1.) 20 cal Assault Bike
2.) 20 Air Squats

Workout

30 cal row
10 front squat
10 z-press
20 cal row
10 front Squat
10 z-press
10 cal row
10 front squat
10 z-press

Strength

4 rounds

• 1 heavy deadlift (325lb)
• 2 chest-to-bar or 2 muscle ups
• 3 heavy z-press or handstand hold for 20 seconds

Cardio

25 min AMRAP

• 15m KB overhead lunges ( 2 35lb KB)
• 20 sit-ups holding a KB
• 15m sprint holding KBs in front rack
• 10 Squats with KBs in front rack
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 2 minutes of rest

We set this up as a circuit using 3 rogue boxes at 30″, 24″ and 20″ heights.

Cardio

1 round

• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 – burpees
• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 cal – Assualt Bike

15 min AMRAP

• 500m Row
• 12 deadlifts    (95lb bar)
•   9 hang cleans
•   6 push presses

Sport

• Play some pickup basketball or volleyball.

Strength

Deadlifts

• 2 x 5 @ 135lb
• 1 x 5 @ 50%
• 1 x 5 @ 70%
• 1 x 3 @ 75%
• 1 x 2 @ 85%
• 1 x 2 @ 90%
• 4 x 5 @ 70%

Cardio

15 min AMRAP

• 3 deadlifts, 2 front squat and 1 push press (using 15lb ball)
• 2 chest-to-bar pull-ups or 1 muscle up

Strength

9 rounds

• 1 Curtis P  (increase weight to a heavy 1 rep)

Curtis P = 1 squat clean, 1 lunge left leg, 1 lunge right leg, 1 push press

Complex

Partner work out – switch as needed

• 1.2 mile (2K) Assault Bike
• 4 rounds
  • 12 Curtis Ps (95lb)
  • 24 ring push-ups
• 1.2 mile (2k) Assault Bike

Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs.

Warm Up

10 Rounds

1 Slam-ball + 2 ball thruster (20lb wallball)

Strength

8 Rounds

2 Squat Cleans + 1 Jerk

(start light and increase to a near max weight on the last set)

Workout

6 min on and 2 min rest between sets

Set 1

• 6 slam-balls  50lbs
• 6 box step holding the ball (3 each leg)

Set 2

• 2 Ball Cleans and 1 ball push press (80lb)
• 10 second handstand hold

Set 3

• max distance row

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
1 x   3 @ 80%
1 x   2 @ 85%
1 x   2 @ 90%
1 x   1  @ 95%

Workout

18min AMRAP

18cal Assault Bike
15 Wall Balls (20lb)
12 Dumbbell Snatches (6 each arm @ 50lb)
9 Toes-To-Bar

Strength

Clean and Jerks

1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 80%

Workout

16 Min EMOM

10 Thrusters at 75lb

If you cannot hold thrusters for every round alternate with push presses, push-ups, or some other exercise of your choosing.