Cross Training

12 min Warm-up

  • Squat Therapy
  • Warm Up C & J

Strength

7.5 Min E90S

  • 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

  • 21 Cal AB
  • 15 Thrusters (95/65)
  • 9 Bar Facing Burpees

Tabata Warm-up

  • L-Sits
  • Kick-ups
  • Hollow-Bodies
  • Planks

Skill Development

8 Min EMOM

  • Handstand Practice

Strength

30 min AMRAP

  • Row (Max Distance at Recovery Pace)
  • 10 Pull-ups every 1k

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

5 min Warm-up

  • Stretching

Strength

16 Min E2MOM

5, 5, 5, 3, 2 (3 x 8)

  • Back Squats
  • 5-8 GHD Sit-ups

Conditioning

For Time (20 minute Cap)

  • 50 KB Swings (53/35)
  • 800m Run / 2400m C2 Bike
  • 50 KB Swings
  • 800m Run
  • 50 KB Swings

5 min Warm-up

  • Squat Therapy

Strength (15 min)

5, 5, 3, 2, 3 x 5 (workset)

  • Front Squat
  • Bench Press

Conditioning

  • Basketball

Tabata Warm-up

  • L-Sits
  • Handstand Kick-Ups
  • Light KB Shoulder Presses
  • Hollow-Bodies

Skill Develoment

10 Min EMOM

  • Max Free Standing Hand Stand

Conditioning

18 min ALT EMOM

  • 6 – 8 x Toes-To-Bar
  • 6 – 8 x Dips
  • 1 x 45ft Body Weight Sled Pull

10 min Warm-up

  • Running Warm-Up

10 Min E2MOM

  • 100m Sprint

Conditioning

25min AMRAP

  • 30/24 Cal Row
  • 20/16 Cal AB
  • 15 Burpees

8 min Warm-up

  • Squat Therapy
  • Shoulder Warm-up

Strength

15 Min E90S

  • Rounds 1 – 5
    • Warm Up to a 80-85% Snatch
  • Rounds 6 – 10
    • 2 x Snatch @ working weight (80-85% 1RM)

5 min Rest / Transition

Conditioning

18 min ALT EMOM

  • 6 – 8 x Thrusters (95/65)
  • 6 – 8 x Pull-ups

5 min Warm-up

  • Stretching

Strength

16 Min E2MOM

  • 5 x trap bar deadlifts
  • 6 x high knee box step-ups

Conditioning

20 min ALT EMOM

  • 5 x Bulgarian Jumping Split Squats (Each Leg)
  • 2 x 45ft – Half-Body Weight Sled Push
  • 8 x GHD Sit-ups
  • :20 Max C2 Bike Sprint (100+ RPM)

5 min Warm-up

  • Running Warm-up

Conditioning

20 min E4MOM

  • 1:30min Assault Runner Max Cals or C2 Bike Max Cals
  • 2:30 min Rest

5 min Rest

15 min E5MOM

  • 4 min Max AB Cals (goal 56/45+ cal / round)
  • 1 min Rest