Cross Training

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• Set 3 rep Max

Press

• Press Warm-Up
• 3 x 5 worksets at 80% 1RM

Conditioning

4 rounds

• 10 Cal Assault Bike
• 10 x 1 arm Snatch @ 50/35

Rest 1:1 then repeat

Warm-Up

• Stretch

Stength

5 Rounds

• 10 GHD Sit-ups
• 10 Box Step-Ups
• 10 Reverse Hypers (@ 50% of 1RM Back squat)

Conditioning

14, 12, 10, 8, 6, 4, 2

• Assault Bike Cals
• Hang Power Snatches (95/65)
• Burpees over the Bar

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% 1RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

• 21 Cal Ski or Row
• 15 Cal Assault Bike
• 9 Burpees
• 3 Hang Squat Cleans. (155+/115)
• 3 minutes of rest

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

• C2 Row
• C2 Bike or Runner
• C2 Ski

Moderate Pacing