Cross Training

Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs.

Warm Up

10 Rounds

1 Slam-ball + 2 ball thruster (20lb wallball)

Strength

8 Rounds

2 Squat Cleans + 1 Jerk

(start light and increase to a near max weight on the last set)

Workout

6 min on and 2 min rest between sets

Set 1

• 6 slam-balls  50lbs
• 6 box step holding the ball (3 each leg)

Set 2

• 2 Ball Cleans and 1 ball push press (80lb)
• 10 second handstand hold

Set 3

• max distance row

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
1 x   3 @ 80%
1 x   2 @ 85%
1 x   2 @ 90%
1 x   1  @ 95%

Workout

18min AMRAP

18cal Assault Bike
15 Wall Balls (20lb)
12 Dumbbell Snatches (6 each arm @ 50lb)
9 Toes-To-Bar

Strength

Clean and Jerks

1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 80%

Workout

16 Min EMOM

10 Thrusters at 75lb

If you cannot hold thrusters for every round alternate with push presses, push-ups, or some other exercise of your choosing.

Strength

5 rounds

5 Heavy Floor Presses
10 Count Hollow Body Rock

Workout

7 rounds

(Partner: 30 seconds on 30 Seconds off)

50 mountain climbers on the ball
12 ball clean and jerks
12 ball overhead lunges
12 sit-ups with the ball

Use 50lb ball.

Workout

7 Rounds

10cal Assault Bike
10cal Air Runner
10 thrusters

Today’s workout continues the focus on power production with clean accessory work.

Strength

Front Squat

1 x 10 warmup  (air squats)
1 x 5 @ 45lb bar
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

Clean Pulls

1 x 5 @ 135lb (warm-up)
5 x 3 @ 115% of max power clean

Pause Clean Deadlift

5 x 3 @ 115% of max power clean

Cardio

20 minute Partner Assault Bike for Max Calories

2min on
2min recovery while partner takes over.

A combination of clean and jerk training coupled with classic power-lifting and cardio combo in an AMRAP will surely make this Tuesday a day to remember.

Strength

Clean and Jerks

Complex: Squat Clean, Hang Squat Clean, Jerk

2 x 95lb warmup
1 x 50%
1 x 60%
1 x 75%
5 x 80%

Workout

(1, 2, 3, 4, 5, 4, 4, 2, 1 reps)

Pull-up pyramid
Push-ups x 2

20min AMRAP (Partner)

10 Deadlifts at 250lb
20 Burpees
300m Row or 30cal Assault Bike

*Partner Switch as needed

Each must perform a total of 8 rope climbs or 8 wall climbs by the end of the workout.

Baseball with barbells will bring a little fun to your Friday workout while pushing the heart rate up.

Workout

20min AMRAP

5 – Deadlifts @ 225lb
5 – Clean & Jerks @ 115lb
5 – Power Snatches @ 95lb
5 – Front Squats @ 135lb

Set up each station in a corner of a diamond roughly 90ft apart. Complete the repetitions and sprint to the next station.

Warm-up

3 Rounds

5 Kettlebell Swings   (75lb Kb)
5 Kettlebell Squats
5 Kettlebell Thrusters

Strength
Tempo Front Squats
8 x 2 (3 sec down, 2 sec pause, fast up)
15 count hollow-body between rounds

Workout  (Partner)

Rotate as needed

1500m row partner holds a plank
100 wall balls partner holds a flex-arm pull-up
100 floor-presses (115lb) partner farmer carry down and back (53lb kb)