Cross Training

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

Warm-up

  • Stretching

Conditioning

21 min Recovery

Alternate Between

  • C2 Rower
  • C2 Bike

Every 3 minutes

  • 5 x Bent Over Rows (2 x 35/25 kbs)
  • 5 x Face Pulls w/ 100lb Band

8 min Warm-up

  • Squat Therapy
  • Shoulder Warm-up
  • Warm-Up Cluster

Strength

10 min E2MOM

  • 5 x Clusters (135 / 95)

Conditioning

5 Rounds For Time (15min Cap)

  • 250m Row
  • 2 Rounds of Light DT (115 / 85)
    • 12 deadlifts
    • 9 Hang Cleans
    • 6 Push Presses
Tags:

Alt Tabata Warm-up

  • Bar Hollow Body
  • Sit-up / V-ups
  • Light Sled Push
  • Handstand Hold

Conditioning

15 min E90S

  • 45ft Sled Pull (Body Weight +)
  • 4 Box Jumps Overs
  • 6 GHD Sit-ups

5 min Rest

15 min E90S

  • 45ft Sled Push (Body Weight+)
  • 4 Box Jump Overs
  • 6 Toes-To-Bar

8 min Warm-up

2 rounds Squat Therapy

  • Ankle Mobility

Strength

20 min E2MOM

  • 3 – 5 Back Squats (increase weight each round)
  • 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

  • 5 pull-ups
  • 10 Hand Stand Shoulder Taps
  • 10 Weighted Lunges (2 x 35kb / 25kb)

Warm-up

5-min

  • Increase Heart Rate on AB

Conditioning

15 min of Assault Bike Intervals

5 Rounds of 2 min Work and 1 Min Rest

Calorie Goals for Each Interval

  1. 42 / 34
  2. 38 / 30
  3. 34 / 27
  4. 30 / 24
  5. 26 / 21

5 min Rest

15 min of Assault Bike Intervals

3 rounds of 4 min Work and 1 Min Rest

Calorie Goal for Each Interval

  • 54 / 43
  • 54 / 43
  • 54 / 43

Warm-up

  • Bench Press Warm-Up

Strength

5 rounds

  • 8 Reverse Hyper
  • 8 Bench Presses (60%)

5 Rounds

  • 8 Hand Release Push Up
  • 8 Hip Bridges

Conditioning

For Time

  • 2000m Row

10 min Warm-up

  • 1 x Squat Therapy
  • Sprint Warm-up
  • Clean and Jerk Warm Up

Conditioning

15 min E90S

  • 50m sprint
  • 1 Clean and Jerk (85% 1 rm)

Strength

8 Rounds min Alt EMOM

  • 3 – 5 x Front Squarts (increase weight)
  • 3 -5 x Strict Press