Cross Training

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

Warm-up

• Running Warm-up

Conditioning

• 3.1 Mile Assault Bike
• Run 1 Mile
• 2000m Row
• Run 1 Mile

12 min Cardio Interval

• 2 min Ski Erg
• 2 min Rest

Clean Warm-up

10 Min EMOM

• Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

• :20 Max Assault Bike
• 1 x Power Clean (80- 85%)

5 min Warm-up

• Squat Therapy

Conditioning

4 Rds For Time (12 min Cap)

• 50ft Bear Crawl
• 25 x Wallball (20/14)

Conditioning

• Basketball

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