Cross Training

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

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

Workout -2

Accessories

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

Objectives of Today’s Training

• Strength Focus
• Deadlift Strength
• Press Strength

Workout-1

Strength

Safety-bar Box Squat

• Squat Warm-up
• 5 x 3 Worksets

Press

• Press Warm-up
• 3 x 5 Worksets

Snatch Grip Deadlift

• Deadlift Warm-up Sets
• 5 x 3 Worksets (+ shrug on last rep)

Workout -2

10 min AMRAP

• 5 Pull-ups
• 5 Handstand Pushups / Kick-ups
• 5 KB Swings

Objectives of Today’s Training

• Pressing Strength
• Muscle Endurance

Workout-1

Bench Press

• Warm-Up Sets
• 3 x 5 working sets

Workout-2

For Time

• 30 deadlifts (135/85)
• 15 Wallballs (30/20)
• 25 deadlifts (165/115)
• 15 Wallballs
• 20 deadlifts (185/125)
• 15 Wallballs
• 15 deadlifts (225/155)
• 15 Wallballs
• 10 deadlifts (275/185)
• 15 Wallballs
• 5 deadlifts (315/215)
• 15 Wallballs

Objectives of Today’s Training

• Muscle and Cardio Endurance
• Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

• 30 Deadlifts
• 30 cal Assault bike
• 30 Barbell Rows
• 30 cal Assault bike
• 30 Hang Cleans
• 30 cal Assault bike
• 30 Front Squats
• 30 cal Assault bike
• 30 Should-to-overhead
• 30 cal Assault bike
• 30 Back Squats
• 30 Cal Assault Bike
• 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Objectives of Today’s Training

• Sweat Session

Workout-1

For Time (partner up)
50, 40, 30, 20, 10

• Cal on Ski Erg / Rower
• Med-Ball Over the Shoulder (80/50)
• Synco Push-ups

Objectives of Today’s Training

• Accessories
• Bench Press

Workout-1

Accumulate

• 50 GHD Sit-ups
• 50 Bar Pull Throughs (kipping practice)

Workout-2

3 sets x 8 reps accessory

• GHD Back Extension
• GHD Hip Extension
• Good Mornings
• Reverse Hyper
• 1-Leg RDL
• Barbell Rows

Workout-3

Work up to a heavy 3 x 5

• Bench Press

Objectives of Today’s Training

• Front rack mobility
• Bar pulling and grip strength
• Squat and Pressing Endurance

Workout-1

15min Alt EMOM

• 8 Front Squats (165/115)
• 5 Strict Pull-ups
• 8 Press (115 / 80)

Workout-2

7 Rounds

• 7 toes-to-bar
• 7 handstand pushups/kick-ups
• 7 Burpees

Objectives of Today’s Training

• Improved Barbell Cycling
• Increased Muscle Endurance

Workout-1

For Time – 12 days of Christmas (95/65)

• 1 Deadlift
• 2 Hang Power Cleans
• 3 Front Squats
• 4 Shoulder Press
• 5 Back Squats
• 6 Push Press
• 7 Thrusters
• 8 Squat Cleans
• 9 Push Jerks
• 10 Hang Power Snatches
• 11 Overhead Squats
• 12 Sumo Deadlift High Pulls

This is a 12 round workout. Each round you add the movement to the routine.

Such as:
round 1 = 1 deadlift
round 2 = 1 deadlift and 2 Hang Power Cleans
round 3 = 1 deadlift and 2 Hang Power Cleans and 3 Front Squats
and so on

Objectives of Today’s Training

• Use your Fitness

Workout-1

Use your fitness

• Walk 7 miles
• Splitting Wood

or equivalent

Gym Alternative

100 reps

• Carry or roll med-ball 100ft (80/50)
• Lift to a 20″ box

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

24 min E2MOM

• hang squat clean
• squat clean + jerk

increase weight each round

Workout -2

Strength – 16 min ALT E2MOM

• 30 cal row
• 30 wallballs (30/20)