Cross Training

Strength

5 rounds

5 Heavy Floor Presses
10 Count Hollow Body Rock

Workout

7 rounds

(Partner: 30 seconds on 30 Seconds off)

50 mountain climbers on the ball
12 ball clean and jerks
12 ball overhead lunges
12 sit-ups with the ball

Use 50lb ball.

Workout

7 Rounds

10cal Assault Bike
10cal Air Runner
10 thrusters

Today’s workout continues the focus on power production with clean accessory work.

Strength

Front Squat

1 x 10 warmup  (air squats)
1 x 5 @ 45lb bar
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

Clean Pulls

1 x 5 @ 135lb (warm-up)
5 x 3 @ 115% of max power clean

Pause Clean Deadlift

5 x 3 @ 115% of max power clean

Cardio

20 minute Partner Assault Bike for Max Calories

2min on
2min recovery while partner takes over.

A combination of clean and jerk training coupled with classic power-lifting and cardio combo in an AMRAP will surely make this Tuesday a day to remember.

Strength

Clean and Jerks

Complex: Squat Clean, Hang Squat Clean, Jerk

2 x 95lb warmup
1 x 50%
1 x 60%
1 x 75%
5 x 80%

Workout

(1, 2, 3, 4, 5, 4, 4, 2, 1 reps)

Pull-up pyramid
Push-ups x 2

20min AMRAP (Partner)

10 Deadlifts at 250lb
20 Burpees
300m Row or 30cal Assault Bike

*Partner Switch as needed

Each must perform a total of 8 rope climbs or 8 wall climbs by the end of the workout.

Baseball with barbells will bring a little fun to your Friday workout while pushing the heart rate up.

Workout

20min AMRAP

5 – Deadlifts @ 225lb
5 – Clean & Jerks @ 115lb
5 – Power Snatches @ 95lb
5 – Front Squats @ 135lb

Set up each station in a corner of a diamond roughly 90ft apart. Complete the repetitions and sprint to the next station.

Warm-up

3 Rounds

5 Kettlebell Swings   (75lb Kb)
5 Kettlebell Squats
5 Kettlebell Thrusters

Strength
Tempo Front Squats
8 x 2 (3 sec down, 2 sec pause, fast up)
15 count hollow-body between rounds

Workout  (Partner)

Rotate as needed

1500m row partner holds a plank
100 wall balls partner holds a flex-arm pull-up
100 floor-presses (115lb) partner farmer carry down and back (53lb kb)

Strength

6 rounds

3-push press (work towards a 3 rep max)
3 – jumping burpees

Workout

Partner Up

First 10 min (AMRAP) –  1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner)
10 Wallballs @ 20lb

Rest 2min

Second 10 min (AMRAP) – You go I go
5 – Pull-Ups
10 – Push-ups
15 – Air Squats
Heavy Ball Slam (increase 1 rep per round. 80lb  split them between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20lb

Workout

20 min AMRAP

Run 400m
Max unbroken pull-ups

The objective is to maximize the number of pull-ups you perform. Once you drop from the bar, run 400m before starting another set of pull-ups.

Warm-Up

2 rounds
1min arms and legs
1min arms only
1min legs only

Power Cleans with Front Squat

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Arms

3 rounds

10 pull-ups
20 push-ups

Workout

10 Rounds

30 – Single Under Jump Ropes
3  – Heavy Hang Cleans
1  – shoulder-to-overhead

Strength

9 rounds

1 x rm(repetition max) squat-clean thruster
1 x rope climb

Workout

30 x Handstand Push-ups (or kneeling dumbbell press)
60 x toes-to-bar or knees-to-waist
90 x wallball 20lb
60 x toes-to-bar or knees-to-waist
30 x Handstand Push-ups (or kneeling dumbbell press)

If you scale to the kneeling dumbbell press use a weight that will tax your shoulders. The idea is to use the kneeling dumbbell press as a strength progression towards a handstand push-up.