Cross Training

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

7 Rounds for Time

• 4 x 25m Farmers Carriers (53s/35s)
• 23 Wall Balls (20/14)

cash out: 1776 meter Row

Belt Squat

• 3 x 10

5 Rounds

• 5 GHD Situps
• 20 lunges

10 min Max Cal AB

300 Cal on Each :45 on and :15 transition

• Rower
• Air Runner
• Assault Bike

Reverse Tabata

• Max Assault Bike Cals

8 rds of 10 second Ride and 20 seconds of Rest

5 mins of Rest

12 min AMRAP

• 9 KBs Deadlift (heavy)
• 100ft Farmers Carrier

4 rds for Time

• 50cal Assualt Bike
• 25 kb Russian swings. (53/35)
• 10 barbell Snatchs (95/65)