Cross Training

3 Rounds for Time

  • 1500m C2 Bike
  • 10 Med-Ball Cleans (80/50)
  • 500m Ski-Erg

    5 rounds for time

    • 400m Row / Ski Erg
    • 15 Push-ups
    • 10 GHD Sit-ups / Toes-To-Bar
    • 5 Strict Pull-ups

    Knee Strengthing

    30 Min

    • Cycling – Spin

    KB Complex 10,9, 8,….1

    • Swings. (53/35)
    • 1-arm Overhead March (each arm)
    • Hang Cleans Each Arm
    • Squats

    12/10 Cal Assault bike Between rounds

    Knee Strengthing

    4 Rds For Time

    • 200m Run
    • 10 Toes-to-bar
    • 200m Run
    • 10 push-ups. (20 hand release)
    • 200m Run
    • 10 sit-ups. (Pull-ups)
    • 200m Run
    • 10 Tractor Tire Flips. (5 dips)

    I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

    Knee Strengthing

    8 rds for time

    • 300m Row
    • 6 deadlifts (185lb / 125lb)
    • 12 Box Step-ups (20″)

    Knee Strengthing

    5 rds for time

    • 500m Row
    • 10 KB Swings (53/25)
    • 5 x Single Arm Push Press Each Arm

    21 min ALT EMOM

    • 10 – 15 cal Assault Bike
    • 10 – 15 cal Sky Erg
    • 10 – 15 Kettlebell Swings (53/35)

    Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.

    3rds for Time

    • 400m Run
    • 10 Clean and Jerks (155/105)
    • 400m Run
    • 20 Pull-Ups

    Reverse Hyper

    • 3 x 15 (50% of max back squat)

    Until 50 GHDs are reached

    • Max GHD Sit-ups
    • 10 x 1 arm KB hang clean and jerk each arm. (35/25)

    20 min AMRAP

    • Max Meters C2 Bike