Cross Training

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Workout

10, 9, 8 … 1 reps of

• Deadlifts at 185lbs
• Weighted Push-ups at 45lbs
• Weighted Sit-ups at 45lbs
• Pull-ups
• Back Squats at 135lbs

Strength

Snatch

• 8 x 2 x 90%

Clean and Jerk

• 15 x 1 x 90%

Metcon

5 rounds

• 200m run
• Snatch  (10, 8, 6, 4, 2)

Cardio

5k Team Ski Erg

• 1 min sprint
• rest while other team members go

Workout

Olympic Lifts

Find a 1 rep max for Snatch and Clean and Jerk

Front Squats

1 x 3 x 135lb
1 x 3 x 185lb
1 x 3 x 225lb
3 x 3 x 255lb  (or 90% of 1 rep max)

10min EMOM

1.) 5 burpees
2.) Max Slam Balls at 50lb

Workout

1000m Row

5 Rounds
15 -toes-to-bar
15- front squats (95lb)

50 cal Assault Bike

Workout

Squats

2 x 5 x 95LB
1 x 5 x 135lb
1 x 3 x 185lb
1 x 2 x 225lb
5 x 1 x 275lb

Press

2 x 5 x 45lb
1 x 5 x 95lb
1 x 3 x 115lb
1 x 2 x 125lb
5 x 1 x 145lb

Deadlift

2 x 5 x 135lb
1 x 5 x 225lb
1 x 3 x 275lb
1 x 3 x 325lb
1 x 5 x 375lb

Cardio

15 min EMOM

1.) 20 cal Assault Bike
2.) 20 Air Squats

Workout

30 cal row
10 front squat
10 z-press
20 cal row
10 front Squat
10 z-press
10 cal row
10 front squat
10 z-press

Strength

4 rounds

• 1 heavy deadlift (325lb)
• 2 chest-to-bar or 2 muscle ups
• 3 heavy z-press or handstand hold for 20 seconds

Cardio

25 min AMRAP

• 15m KB overhead lunges ( 2 35lb KB)
• 20 sit-ups holding a KB
• 15m sprint holding KBs in front rack
• 10 Squats with KBs in front rack
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 2 minutes of rest

We set this up as a circuit using 3 rogue boxes at 30″, 24″ and 20″ heights.

Cardio

1 round

• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 – burpees
• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 cal – Assualt Bike

15 min AMRAP

• 500m Row
• 12 deadlifts    (95lb bar)
•   9 hang cleans
•   6 push presses

Sport

• Play some pickup basketball or volleyball.

Strength

Deadlifts

• 2 x 5 @ 135lb
• 1 x 5 @ 50%
• 1 x 5 @ 70%
• 1 x 3 @ 75%
• 1 x 2 @ 85%
• 1 x 2 @ 90%
• 4 x 5 @ 70%

Cardio

15 min AMRAP

• 3 deadlifts, 2 front squat and 1 push press (using 15lb ball)
• 2 chest-to-bar pull-ups or 1 muscle up

Strength

9 rounds

• 1 Curtis P  (increase weight to a heavy 1 rep)

Curtis P = 1 squat clean, 1 lunge left leg, 1 lunge right leg, 1 push press

Complex

Partner work out – switch as needed

• 1.2 mile (2K) Assault Bike
• 4 rounds
  • 12 Curtis Ps (95lb)
  • 24 ring push-ups
• 1.2 mile (2k) Assault Bike