Cross Training

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

Shoulder Exercises

20 min AMRAP

• C2 or Assault Bike (recovery Ride)

Barbell Bench Press

• Warm-up Sets
• 3 x 10 Work Sets

20 min

• C2 or Assault Bike (recovery Rid)

For Time

• 63 Deadlifts
• 45 Hang Power Snatches
• 27 Overhead Squats

95lb for Comp or 75lb for fitness

3-rounds

• 10 Belt Squats
• 10 Reverse Hypers
• 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

• Even Rds
  • 10/8 Cal Ski Erg
  • Max Box Step-ups Weighted (50lbs/ 30lbs)
• Odd Rds
  • 10/8 Cal Row
  • Max Lunges Weighted (30lbs / 20lbs)

Belt Squats

• 3 x 10 (heavy)

10 Rounds Every 1:45

• 20 Cal Assault Bike
• 5 ballistic 10lb wall ball crunch (1 crunch with the ball, then ballistically throw the ball to the wall)

Reverse Hypers

• 3 x 15 (50% of max back squat)

10 rounds every 1.5 minutes

• 2 x Snatch (increase weight)

30, 20, 10 For Time

• Cal Ski Erg
• Hang Snatches (75lb/55lb)

5 Rounds

• 10 x Pause Box Squats (125lb)
• 10 x KB Bench Presses (2 x 35lb KBs)

40,30,20,10 For Time

• Assault Bike
• Box Step-ups (20in)
• KB American Swings (40lb)

5 Rounds

• 10 x GHD Sit-ups
• 20 x Barbell Curls / Overhead Tricep Extensions (alt between rounds)

3-rounds

• 10 Belt Squats
• 10 Reverse Hypers
• 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

• Even Rds
  • 10/8 Cal Ski Erg
  • Max Box Step-ups Weighted (50lbs/ 30lbs)
• Odd Rds
  • 10/8 Cal Row
  • Max Lunges Weighted (30lbs / 20lbs)

4 rounds for time (40min cap)

• 800m Run
• 5 Toes-to-bar
• 1000m C2 Bike