Cross Training

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)

8 rounds: Every 3:00min

• 5 GHD Sit-ups / Toes-to-bars. (rotate each round)
• 8 Slam Balls (50/30)
• Max Cal Row

30 Seconds Rest between Rounds

3 rounds

• 800m Run
• 25 Deadlifts

10 rounds

• 100m sprints
• 2 Power cleans. (increase weight each round)
• 1:00 min of rest

6 rounds for time – “Hotshots 19”

• 30 air squats
• 19 power cleans (135/95)
• 7 pull-ups
• 400m Run

We’ll probably be outside and figure out a modification for the power cleans.

For Time

• 50 Box Jumps
• 50 Jumping Pull-ups
• 50 Kettlebell Swings (35/25)
• 50 Lunges
• 50 Knees to Waist
• 50 Push Presses (45/35)
• 50 Sit-ups
• 50 Wall Ball Shots (20/14)
• 50 Push-ups
• 50 Plate Jumps (45lb plate)