Kategorie: Crosstraining

22/10/2022 INTERMEDIATE

warm up 6’10m soldier lunges6 scap pull ups6 scap push ups1 rd run strength 20′ 3 Supersets ofBulgarian Split Squats 6-10/legSingle Leg Deadlift 6-10/leg 3 supersets of15-20 pull aparts15-20 katana extensions Conditioning 20’ 2x 8’ amrap add 10 reps per exercisein round 22’ rest between rounds10 db snatches10 burpee box jump overs10 t2b10 squat jumps10 cal […]

22/10/2022 90min

warm up 10’10m soldier lunges6 scap pull ups6 scap push ups1 rd run strength 35’3 Supersets ofBulgarian Split Squats 6-10/legSingle Leg Deadlift 6-10/leg 3 supersets ofStrict Chest to Bar Pull Up/ Austr. 4-64-8 Diamond Push Ups3 supersets of15-20 pull aparts15-20 katana extensions Conditioning 35’ 3×10’ amrap add 10 reps per exerciseeach round2’ rest between 10 […]

21/10/2022 CROSSTRAINING

a. strength For Max Reps in 10 minutes5 minute Strict Chinups5 minute Barbell Rollouts (scale 8 reps per set should be unbroken, use ROM accordingly) b. conditioningherowod “JOHN MORAN” For Time24-20-16-12-8-4 reps of:Front Rack Lunges (60/42,5kg)Hand Release Push-Ups

20/10/2022 CROSSTRAINING

A. 3 Sets of: A1. 30m SB Front Rack Carry A2. 15/15 Landmine Rows B. Strict Press8×1 @ 90% C. 2-3 Sets of:Harnessed Bear Crawl D. 2-3 Sets of:Sled Sprints

19/10/2022 CROSSTRAINING

A. Warm-Up/AMRAP 10:15m KB Suitecase Carry L 16/12kg L15m KB Suitecase Walking Lunges L15m KB Suitecase Carry L 16/12kg R15m KB Suitecase Walking Lunges R B. Deadlift8×1 @ 90% C. For time:100 KB Goblet Squats 32/24kgIf you break set you have to pick up the KB and continue after 15 seconds, no more Rest allowed.

18/10/2022 CROSSTRAINING

A.Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets):2 Snatch Lift-Offs + Snatch The weight should be constantly building throughout the 18 minutes of this session. B.For […]

17/10/2022 CROSSTRAINING

A.Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90% followed by… Every 2 minutes, for 6 minutes (3 sets):Back Squat x 1 rep @ 90% B.AMRAP 6min10/8 Cal on erg10 Thruster […]

14/10/2022 CROSSTRAINING

80-60-40-20 (time cap 20 )Hang Power Clean (50/30)Sit ups synchronize Break 2min 4rdsStep run10-14-18-22SB or BB Thruster ( SB 40/25 / BB 60/40)Burpee over BB or SB

13/10/2022 CROSSTRAINING

A. Deadlift:3-3-3-3-3 @80% of 1RM B. Tabata:SB Front Squats @0.5/0.33 BW C. 3 Sets of:C1. 8-12 DB Biceps CurlsC2. 8-12 DB Nose BreakersNote: To the last set of C1. and C2. add an all-out effort with only one dumbbell between hands.

12/10/2022 CROSSTRAINING

A. 5 Sets of: A1. 3 Bench Press @80% of 1RMA2. HOH Rope Pull B. AMRAP 15: 400m Run30m Double KB Front Rack Carry 2×16/12kg15m Double KB Front Rack Lunges15 Double KB Push Presses

11/10/2022 ENDURANCE

warm up 10’death by burpees and air squats (start @2&4 and add 2 reps each round) then40’ amrap30 cals ergo (preferred row or ski)200m farmers carry (24/20)30 wall balls (9/6)200m walking lunges with sandbag (1/3 bw)

11/10/2022 GYMNASTICS

warm up 10’ amrap200m run10m walking lunges10 squat jumps1/1 greatest stretch a. strength and skill20’ emom20” false grip practice30-45” deadbugs10 pistols/box pistols left10 pistols/box pistols right b. conditioning20’ amrap10 burpee broad jumps20 jumping lunges10 push up with shoulder touches1 rd run or 10cals ergo

11/10/2022 CROSSTRAINING

A.Every 2:30, for 20 minutes (8 sets) of:Tempo Front Squat x 3 reps @ 3 seconds down 1 sec in bottom explosive getup Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the 6 set, and repeating that weight for sets 7 and 8as well. B.For time:60 […]

10/10/2022 CROSSTRAINING

A. 5 sets of:Barbell Hip Thrusts x 6-8 reps @ explosive push, 1 sec hold on top(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)Rest 60 secondsStrict Chinups x Max Reps @ slow decent(use assistance if needed to perform at least 5 reps)Rest 60 seconds B. AMRAP […]