Cross Training

Objectives of Today’s Training

• Overhead Stability
• Snatch Technique and Mobility

Workout-1

1 round (with barbell)

• 5 Presses
• 5 high-bar back squats

3 rounds (with barbell)

• 5 Overhead Squats
• 5 Sots Press

Workout -2

10 min EMOM

• 5 Overhead Squats (first 5 minutes)
• 5 Squat Snatches (second 5 minutes)

Load the bar with 75/55 or 95/65. Focus on technique

Workout -3

16 min partner AMRAP (you go I go)

• 7 knees-to-elbow
• 3 Snatches (135/95)

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

20 min Deadlift

Work up to a heavy 1 x 5

Workout -2

Strength – 24 min ALT E3MOM

• 600m Row
• 3 Shankle Complexes (155/115)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

Objectives of Today’s Training

• Shoulder Strength
• Elbow turnover for cleans
• Practice Row Pacing

Workout -1

Strength – 14 min E2MOM

• Press Warm-up Sets
• 3 x 5 Press Work Sets

Workout-2

16 min Alt EMOM

• 8 Hang Squat Cleans (135/95)
• 8 Hand Stand Kick Ups

Workout-3

8 min Rowing

• 3 min @ 20 spm
• 1 min @ 22 spm
• 1 min @ 24 spm
• 1 min @ 26 spm
• 1 min @ 28 spm
• 1 min @ 30 spm

Objectives of Today’s Training

• Olympic Lifting Practice
• Improve Muscle Endurance with a chipper

Workout -1

24 min Oly Session

You pick it. — Work on your weaknesses

• Snatches
• Clean and Jerks
• High / Below Knee Hang Cleans or Snatches
• Overhead Squats
• Snatch Balances
• Jerks
• Etc..

Set Clock to 16 x 1.5 min intervals

Workout-2

20 Min Time Cap

With a 30/20lb Med-ball

• 50 push-press
• 50 box step-ups (24/20)
• 50 Squat Cleans
• 50 Knees-to-waist (hold ball between shins)
• 50 Decline Push-Ups (feet on the ball)

Objectives of Today’s Training

• Strength and Power Production
• Gymnastic’s and grip with Toes-to-bar
• Grip strength and clean and jerk technique

Workout -1

12 min EMOM (Alternate minute with Partner)

• 5 Deadlifts (255/165) and 3 box jumps (30″/24″)

Workout-2

For Time with 23 Min Time Cap

• 150 Calories on an Erg
• 75 toes-to-bar
• 15 Shankle Complex (145/95)
  • 3 Pull Shrugs
  • 1 Hang Squat Clean
  • 2 Jerks

Objectives of Today’s Training

• Improve Squat
• Improve Pull-ups
• Increase Muscle and Cardio Endurance

Workout -1

E2MOM

• Squat Warm-up
• 5 x 3 Squats (80% of 1rm)

Then

• 3 x 5 strict pull-ups

Workout-2

15 min AMRAP

• 19 wallballs (20/14)
• 19 cal row

Objectives of Today’s Training

• Work on overhead position for snatches
• Improve Snatch Technique
• Increase the lactic threshold with partner sprints

Workout -1

25 min

• 5 x 3 Sots Press (increase weight)
• 5 x 3 Over-head Squats (increase weight)
• Snatch Doubles for Remaining time

Workout-2

For Time ( partner up – You go, I go)

• 27, 21, 15, 9
  • Ski Erg Cals
  • Toes-to-Bar
• 9, 15, 21, 27
  • Ski Erg Cals
  • Wallballs (30/20)

Split work between partners.

Objectives of Today’s Training

• Improved cardio and muscle endurance
• Improved barbell cycling

Workout -1

5 min EMOM

Starting at 6 reps and increasing a rep each minute (6 – 10reps)

• Wallballs (30/20)
• Chest-to-bar burpee pull-ups

Workout-2

30 min time cap (3 partner teams)

• Split 500/375 cals on an Erg, Runner, or Assault Bike
• On your Break 3/2/1 barbell complex 165/105
  • 3 Deadlifts
  • 2 hang cleans
  • 1 shoulder-to-overhead
• With time remaining Max Reps Synco Overhead Lunges (45/25)

Objectives of Today’s Training

• Increase Power with Cleans and Jerks and Box Jumps
• Improve cardio endurance with sprint-interval.

Workout -1

21 min E3MOM

• 3 Clean and Jerks (increase weight each round)
• 12 box jump-overs (24/20)

Workout-2

12 Rounds on C2 ERG

• 30-second sprint
• 30-second recovery

Objectives of Today’s Training

• Improve Handstands
• Increase Pulling Strength
• Improve aerobic capacity

Workout -1

11 min EMOM

• 1 Wall Walk +
• 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

• 25 Cal AB
• 21 KB Swings (53/35)
• 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.