Cross Training

10 min Warm-up

Clean Warm-Up

  • Ankle / Calf Stretches
  • Wrist Mobility
  • Front Rack Mobility
  • Behind the head tricep extensions
  • 1 round Squat Therapy
  • Empty Bar Squat Clean and Jerks
  • Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

  • 1 Clean and Jerk (85 – 90% 1RM)
  • 3 Box Jump Overs

5-min Warm-up

  • Warm-up for 105lb snatches
  • Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

  • Cals on AB
  • Snatches (105 / 85)

Warm-up (8min Cap)

5 rounds

  • Rowling (
  • Ball Thruster for each meter away from 100 – 5 max. (50/30)
  • Hand Stand Kick Up

Strength

10 min AMRAP

  • 3 – Handstand Push-Ups
  • 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

  • 3,000k Row
  • Every 2 min 10 Seated Shoulder Presses (35/25)
Tags:

8 min Warm-up

2 rounds Squat Therapy

  • 1 min Squat Hold (use counter-balance as needed)
  • 5 -8 Russian Baby Makers
  • 5 – 8 Rack Assisted Squats (focus on upright spine)
  • 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

  • 3 – 5 Front Squats (increase weight each round)
  • + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

  • 40ft back rack walking lunge (95/65)
  • 5 ring dips
  • 40ft front rack walking lunge (95/65)
  • 15 hand release push-ups

Warm-up

2 Rounds 4-min (20/10) Tabata

  • Front Scale Left Leg
  • Front Scale Right Leg
  • Back Scale Left Leg
  • Back Scale Right leg
  • Handstand Kick-up and Hold
  • High Plank
  • Low Plank
  • Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

  • Max Strict Pull-ups in 30 seconds
  • Max L-Sit Hold
  • Max Wall Walk
  • Max Sled Pull (at least body weight)

Conditioning

10 Rounds

  • 20 / 16 cal Row
  • 25m Ball Carry (80lb / 50lb)

8 min Warm-up

1 rd Squat Therapy

  • 1 min Squat Hold (use counter-balance as needed)
  • 5 -8 Russian Baby Makers
  • 5 – 8 Rack Assisted Squats (focus on upright spine)
  • 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

  • 5 Deadlift Warm-ups
  • 5 Strict Presses. (kbs)
  • 1 hand stand kick-up

Strength

8-min Amrap

  • 3 – Hand Stand Push-ups
  • 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

  • 2 min C2 Bike goal ( 36 cal / 28 cal)
  • 2 min Rest
  • 2 min Assault Bike (28 cal / 20 cal)
  • 2 min Rest

Workout

For Time

  • 100 sq cleans with a med ball
  • 3 burpees emom

Then

  • 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

  • Cal on Erg
  • Hang Snatches (75/55)

Objectives of Today’s Training

  • Pulling Strength
  • Cardio Endurance

Workout-1

10 Rounds

  • 1 Weighted Pull-up
  • 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

  • 1 Deadlift 365/255
  • 3 KB Sumo-deadlift High Pull 70/50
  • 5 Goblet Squats
  • 10 Cal Assault Bike or Ski

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

  • Squat Warm-up
  • 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
  • 5 x 5 at 65% of 1RM x 90%

Bench Press

Workout -2

Accessories

  • 3 x 8 Bentover Barbell Rows
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

15 min EMOM

  • 5 toes-to-bar
  • 10 Wall balls (20/14)