Cross Training

Strength

Olympic Lift Practice

• Clean and Jerk and Snatch Warm-up Reps
• 8 x 2 Snatches at 135lb
• 15 x 1 Clean and Jerks 165lb

20min Gymnastics Practice

• 30 sec. Handstand Holds
• 5 ring pulls into dips (muscle-up progression)
• 10 bar hollowed and extensions
• 5 box dips
• 15 sec l-sit box hold

Workout

10 rounds for time

• 500m row
  
• 10 GHD Sit-ups

Strength Training

Squat

• squat warm up reps
• 5 x 1 (heavy singles)

Press

• press warm-up reps
• 5 x 1 (heavy singles)

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

The Brock

• 100 Cal Ski Erg
• 100 Cal Row
• 100 Cal Assault Bike
• E2MOM 7 Burpees starting at 2 min.

Take an picture and post to Instagram #cantstopbrock

Strength

7 Rounds

• 3 Dynamic Deadlifts
• Run 200m between rounds

1 Round

• 15 Thrusters 135/95 – Break as needed. Try to complete in no more than 3 sets.

Workout

15 rounds for time

• 1 power clean and push press 135/95
• 3 z presses 55 / 35 plate
• 5 pull-ups
• After completing the round end with 15 wall walks

Strength

20 Min Clean and Jerk Practice

• Work up to 5 x 2 heavy hang cleans
• Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at a 75 rpm pace
• Air Runner at a 6.5mph+ pace
• C2 Rower at a 1200cal/hr pace
• Ski Erg at a 1000cal/hr pace
• + 15 GHD Sit-ups between rounds

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

3 person team

• 150 – 100lb ball-floor-to-top-of-box (stack 2 boxes on end)
• 150 cal Ski Erg

Warm Up

5 minutes

• Practice Front Rolls
• Throw a Frisbee or a Ball

Strength

12 minutes

• 10 Second L Sit on Rings or Boxes + 3 knees to waist
• Work up to a heavy overhead squat

Workout

For Time

• 70 goblet squats 75/53
• 60 pull-ups
• 50 single arm dumbbell push press, switch every 5 reps 75/53
• 40 weighted lunges 75/53
• 30 burpees
• 20 pistols each leg (squat to a chair for scaling)
• 10 wall walks

Workout

20 Min AMRAP

• 15 Cal Assault Bike
• 12 Weighted Sit-ups 25lb plate
• 9 Overhead Squats with 25lb plate
• 6 Pull-ups
• 3 Slam-ball with 80lb ball

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

17 min time cap

• 40 Burpees
• 30 Snatches at 45 lb
• 30 Burpees
• 30 Snatches at 75lb
• 20 Burpees
• 30 Snatches at 105lb
• 10 Burpees
• Max Snatches at 135 lb

Warm Up

3 rounds

• 5 Kettlebell Sumo Deadlift High Pulls
• 5 Kettlebell Thrusters
• 5 Pull-ups

Workout 1

Every 90 seconds for 12 min

• 6 Ground-to-Overhead (100/80/60 lb slam ball or barbell)
• 6 Deliberate Pushups

Workout 2

12 min time cap (partner workout)

• complete 200/180 cal assault bike or row
• Max Curtis P’s for the remaining time (115/75 1 barbell)

Workout

10 Rounds

3 reps each at 115 lbs counts as 1 round

• Deadlift
• Rows
• Hang Cleans
• Front Squats
• Push Press
• Back squats

scale weight as needed

Complete at some point during the workout

• 15 muscle ups (or a muscle up progression)
• 75 GHD Sit-ups (or weighted sit-ups)