Cross Training

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

20 Rounds

• Hill Sprints (up and down)
• 10 Burpees every 5th round

Strength

30 Minutes of Deadlifting

• work up to a heavy 1 x 5

Metcon

2 Round for Time

Partner Workout

• 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run.
• -100 Combined Cal Assault Bike

The med-ball is not allowed to touch the ground in the first round. If the ball ends up on the ground, both partners have to stop working and do ten push-ups prior to picking the ball back up.

The ball is allowed to rest on the ground during the second round of the assault bike.

Workout -1

Tabata

• Wallballs (20/14)

Workout-2

20min E2MOM

• 3 x Tempo Back Squats (3-2-1)
• 8/5 Cal on Ski Erg

Build to 80% 1RM on Squats for last 3 rounds

Workout-3

For Time

• 10 Push Press Buy-in (115/75)
• 3000m row
• Every 3 minutes 10 push presses until complete
• 10 Push Press Buy-out

Workout -1

10 Rounds

Complex

• 3 Deadlifts
• 2 Front Squats
• 1 Shoulder-to-Overhead

Build to heavy

Workout-2

For Time

3 person team
2 work at a time except on the rower

• 120 Cal Row
• 100 Wallballs (30/20)
• 80 Toes-to-bar
• 60 Hang Squat Cleans (135/95)
• 40 Burpee Box Jumps

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

• 20ea. 1 Arm Band Lat Pulls
• 10 Box Step-ups (24″)

Warm-Up

Tabata

• Med-Ball Jumping Clusters (20/14)

Metcon

Chipper for Time

• 100 Cal Row
• 80 Box Step-ups (20″)
• 60 Wallballs (20/14)
• 40 1 Arm KB Snatches (53/35) (20 ea. arm)
• 20 Pull-ups
• 10 2 Arm KB Z-Presses (53/35)

Warm-up

3 Rounds

• 12 Box Step Ups w/ Kettlebell
• 12 Kettlebell Swings
• 12 Goblet Squats w/ Kettlebell

Use a light-weight kettlebell for warm-ups

Strength

15 min E3MOM

• 5 deadlifts (315/225)
• 7 ring dips
• 9 push-ups

then immediately into

6 min E3MOM

• 15 deadlifts (225/155)

Metcon

Assault Bike or Air Runner

5 rounds

• 0:30 Easy <50/40rpm
• 0:30 Sprint >75/65rpm
• 1:00 rest

If you run, set your own paces

Warm-up

Alt Tabata ( 8 rounds)

• :20 of work
  • Hold Goblet Squat
  • Thruster
• :10 of rest

Metcon

On a 40 Minute Timer Complete

• Establish a 1 Rep Max on Strict Press
• Establish a 1 Rep Max on 3-second pause back squat
• And Do
  • 5 rounds
    • 15 Cal Assault Bike or Runner
    • 15 Burpees
  • The Goal is to complete each round under 2 minutes.

Warm-up

6-min Alt EMOM

• 10 Wallballs (20/14)
• 10 KB Swings (53/35)

Strength

20 Minutes of Deadlifting

• Work Up to a Heavy Set of 5
• At 14 minute mark
  • 2 x 15 at 225/155
  • 3 minutes rest between sets

Metcon

For Time (21 min time cap)

• 10 Thrusters (50/30 med-ball)
• 3,000m row
• Every 3 minutes 10 Thrusters

Warm-up

9-min Alt EMOM

• 10 Wallballs (20/14)
• 10 Burpees
• 10 Box Step-ups

Strength

Complex

• 1 high-hang squat clean
• 1 low-hang squat clean
• 1 full squat clean
• 1 jerk

Build to heavy

Metcon

3 Rounds for Time

• 21 cal row
• 15 deadlifts (225/155)
• 9 toes-to-bar or pull-ups