Cross Training

Strength

6 rounds

3-push press (work towards a 3 rep max)
3 – jumping burpees

Workout

Partner Up

First 10 min (AMRAP) –  1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner)
10 Wallballs @ 20lb

Rest 2min

Second 10 min (AMRAP) – You go I go
5 – Pull-Ups
10 – Push-ups
15 – Air Squats
Heavy Ball Slam (increase 1 rep per round. 80lb  split them between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20lb

Workout

20 min AMRAP

Run 400m
Max unbroken pull-ups

The objective is to maximize the number of pull-ups you perform. Once you drop from the bar, run 400m before starting another set of pull-ups.

Warm-Up

2 rounds
1min arms and legs
1min arms only
1min legs only

Power Cleans with Front Squat

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Arms

3 rounds

10 pull-ups
20 push-ups

Workout

10 Rounds

30 – Single Under Jump Ropes
3  – Heavy Hang Cleans
1  – shoulder-to-overhead

Strength

9 rounds

1 x rm(repetition max) squat-clean thruster
1 x rope climb

Workout

30 x Handstand Push-ups (or kneeling dumbbell press)
60 x toes-to-bar or knees-to-waist
90 x wallball 20lb
60 x toes-to-bar or knees-to-waist
30 x Handstand Push-ups (or kneeling dumbbell press)

If you scale to the kneeling dumbbell press use a weight that will tax your shoulders. The idea is to use the kneeling dumbbell press as a strength progression towards a handstand push-up.

Workout

40 minutes

1 minute of work
1 minute of rest between exercises

1. Assualt Bike  70rpm pace
2. Rower   1200cal/hr pace
3. Air Runner (7 mph)
4. Over the Box Burpees (12 reps)
5. Wallballs  20lb (20 reps)
6. Jump Ropes (single or double unders)

The objective is to set a target pace that is slightly above your long-distance pace and hold it throughout each of the rounds. You’ll have a minute to recover between each set, so don’t be afraid to push it.

If you have more than six people than add some other exercises like jumping lunges or air squats. Try to keep everyone on the same work and rest cycles.

Front Squats

2 x 5 @  45lb
2 x 5 @  95lb
2 x 3 @ 135lb
1 x 3 @ 165lb
1 x 3 @ 185lb
2 x 3 @ 215lb
2 x 3 @ 225lb

Workout

E3MOM (every 3 minutes on the minute)

21 Sit-ups
15 Slamballs 50lb
9 Slamball Squat Jumps 50lb
7,6,5,4,3,2,1 Deadlift Ladder (Increase Weight)

example: 7 x 225lb, 6 x 255lb, 5 x 275lb, 4 x 295lb, 3 x 315lb, 2 x 345lb, 1 x 365lb

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Kettlebell Floor Press

3 x 5  @ 70lb (each arm)

Workout
15 min AMRAP (as many rounds as possible)

5 pull-ups
10 push-ups
15 airsquats

Every 3 minutes due 3 push presses (define your own weight). I used two 53lb kettlebells.

Warm-Up
15 pulls on the rower to see how far you can get.

A little secret is to set the damper to 1 and allow the flywheel to spin until the counter stop recording meters.

10 air squats as close to the wall as possible to work on mobility. (If you can put your toes against the wall and get full range squat motion, congratulations!)

Workout

30 L-Sit  Pull-Ups (increment as needed)

Partner up

10 rounds each of  (you go, I go)

5 deadlifts @ 225lb
5 Lateral over the bar burpees
5 slamball  w/ 50lb ball

And complete 5 rope climbs each throughout the workout.

Try to get outside and enjoy the sun.

10 rounds

1 x 400m Run

w/ 2 rounds of
5  Pull-ups
10  Push-ups
15  Air Squats

A pure cardio day. We got off the barbells for a day to allow for recovery.

Death By Cardio

EMOM (Every minute on the minute)

10cals to 20cals  (increment by a calorie per round)

1. Assualt Bike
2. Air Runner
3. Rower
4. Rest

As an example, the first round will be 10 calories on the bike, 10 calories on the runner, 10cals on the rower, and 1 minute of rest. If you reach the 10 calorie threshold before the minute is up, congratulations, you get a few seconds of extra rest.

After the minute of rest, you will repeat, but at an 11 calorie threshold. Continuing adding a calorie until you cannot reach the threshold on the machine. Once this happens back down to a pace you can complete in 45 to 50 seconds and finish out the 11 rounds.