Cross Training

10 min Warm-up

• Running Warm-Up

10 Min E2MOM

• 100m Sprint

Conditioning

25min AMRAP

• 30/24 Cal Row
• 20/16 Cal AB
• 15 Burpees

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

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

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

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

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