Cross Training

10,9,8,… For Time

  • Kettlebell Swings (53/35)
  • Goblet Squats
  • Preacher Curls
  • Push-up on hand on Kettlebell (reps for each arm)

5 rounds

  • 5 x Bench Press (pick the weight)
  • 8 x Toes-to-bar

12 min AMRAP

  • Ski Erg (2, 4, 8, 16, 32, 16, 8, 4, 2,…)
  • Lunges (4, 8, 16, 64, 32, 8, 16, 8, 4, …)

Metcon

30 minutes of Cycling.

5 rounds For Time

  • 400m Run
  • 20 Kettlebell Hang Clean and Jerks (10 each arm) (35/25).

10 min AMRAP – U go, I go

  • 3 Toes-to-bar
  • 2 push-ups
  • 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

  • 4 tire flips
  • Shuttle run between tire and pull-ups bars (approx 100m)
  • 8 ball over shoulder
Tags:

30 min AMRAP – Rowing Repeats

  • 500m Row (pick your pace)
  • 1:1 rest

Use the rest as you wish. Stretch, light lifting, or rest if you are sprinting the rows.

5 Rds

  • 2:00 min C2 bike
  • 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

  • 2:00 min Rowing
  • 1:00 min Box Step-ups. (If you want, do them weighted)

Metcon

30 minutes of Cycling.

Tags:

10 Rds

  • 2:00 min Ski Erg / C2 bike
  • 1:00 min to complete 5 behind-the-head snatch grip presses (you pick the weight)