Cross Training

Objectives of Today’s Training

  • Lactic Threshold Training
  • Jerk technique
  • Cardio Endurance

Workout-1

5 Min Assault Bike

  • Hold greater than 400-watt pace for 5 minutes

Workout -2

7 Attempts

  • Establish a max jerk from the rack or blocks

Workoutout-3

20 Min Time Cap — Max Cals

  • Establish Max Cals on Ski-Erg
  • Must complete 3 rounds of : (145/100)
    • 12 Deadlifts
    • 9 hang cleans
    • 6 Push Presses

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

5 rounds

  • 6 Handstand Push-ups or Kick-ups
  • 9 GHD Sit-ups or Toe-to-bar
  • 12 cal Ski-Erg or Rower

Objectives of Today’s Training

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

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

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

Workout-2

For time

  • 5 clean and jerks (175/125)
  • 5 burpee box overs (20″)
  • 8 clean and jerks (145/105)
  • 8 burpee box overs
  • 13 clean and jerks(115/75)
  • 13 burpee box overs

Tags:

Objectives of Today’s Training

  • Muscle Endurance
  • Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

  • Squat Clean
  • 2 front-rack lunges
  • 1 Jerk

Workout -2

For Time

  • 2k Bike
  • 50 bear hug squats (50/30)
  • 40 burpees
  • 30 pull-ups
  • 20 weighted step-ups (20″) (50/30)
  • 10 wall balls (50/30)
  • 1k row

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

Bench Press

Workout -2

Accessories

  • 3 x 8 Z-Press
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips
Tags:

Objectives of Today’s Training

  • Muscle Strength and Endurance

Workout-1

Establish A Heavy Thruster Complex

  • 1 Cluster + 1 Thruster

Workout-2

25 min EMOM

  • 15 Wallballs (20/14)
  • 14 Cal on Erg/Assault Bike
  • 13 Weight Walking Lunges
  • 12 Floor Press (KB,DB or Bar)
  • 11 Pull-ups

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

21, 15, 9

  • KB Box Step Ups (35/25 – 24/20)
  • Handstand Shoulder Taps
  • Knees-to-Waist (20/14)

Objectives of Today’s Training

  • Power production and Oly technique
  • Pulling strength
  • 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.

Workout-2

Deadlifts

  • Warm-up
  • 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

  • 5 bar-facing burpees
  • Snatch Complex (95/65)
    • 5 Power Snatches
    • 4 hang power Snatches
    • 3 squat snatches
  • 5 bar-facing burpees
  • Clean Complex (125/95)
    • 5 Power Cleans
    • 4 hand power snatches
    • 3 squat cleans

Objectives of Today’s Training

  • Build Pulling Strength
  • Push-up Endurance
  • Cardio Endurance

Workout-1

Strength

Deficit Deadlifts

  • 5 x 5 increase weight each round

Workout -2

For Time

  • 4-rounds
    • 25/20 cal Assault Bike
    • 50 Air Squats
  • buy out: 100 hand-release push-ups

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

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

Bench Press

Workout -2

Accessories

  • 5 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips
  • 3 x 15 Lat Pull-downs