Cross Training

8 rounds: Every 3:00min

• 5 GHD Sit-ups / Toes-to-bars. (rotate each round)
• 8 Slam Balls (50/30)
• Max Cal Row

30 Seconds Rest between Rounds

3 rounds

• 800m Run
• 25 Deadlifts

10 rounds

• 100m sprints
• 2 Power cleans. (increase weight each round)
• 1:00 min of rest

6 rounds for time – “Hotshots 19”

• 30 air squats
• 19 power cleans (135/95)
• 7 pull-ups
• 400m Run

We’ll probably be outside and figure out a modification for the power cleans.

For Time

• 50 Box Jumps
• 50 Jumping Pull-ups
• 50 Kettlebell Swings (35/25)
• 50 Lunges
• 50 Knees to Waist
• 50 Push Presses (45/35)
• 50 Sit-ups
• 50 Wall Ball Shots (20/14)
• 50 Push-ups
• 50 Plate Jumps (45lb plate)

For Time

• 100 Box Step-ups
• 100 push-ups
• 100 air squats

10,9,8,… For Time

• Kettlebell Swings (53/35)
• Goblet Squats
• Preacher Curls
• Push-up on hand on Kettlebell (reps for each arm)

5 rounds

• 5 x Bench Press (pick the weight)
• 8 x Toes-to-bar

12 min AMRAP

• Ski Erg (2, 4, 8, 16, 32, 16, 8, 4, 2,…)
• Lunges (4, 8, 16, 64, 32, 8, 16, 8, 4, …)

Metcon

30 minutes of Cycling.

5 rounds For Time

• 400m Run
• 20 Kettlebell Hang Clean and Jerks (10 each arm) (35/25).