9 Week CrossTrain Challenge
YOU are your only competition. Grab a timer and print up the corresponding tracking sheets. Raise your standards and challenge YOURSELF with each and every rep. Each exercise. Each workout. The challenge is ON - with yourself. To become better, stronger & more fit each and every day.
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Welcome to the 9Week CrossTrain Challenge! We're kicking things off with STRENGTH in today's 5x5x5 pull workout.
5 exercises. 5 reps each. 5 rounds. 5 Bicep curls 5 Deadlifts 5 Renegade rows 5 Back flys 5 High-low PLanks Then for FUN - we're rocking an AMRAP finisher As Many REPS As Possible in a 5 minute set: 5 Hip dips 5 Sit ups 5 Burpees * 1 round = 15 reps REQUIRED EQUIPMENT: Light, medium & heavy dumbbells. IMPORTANT: Do your warm up and cool down along with this workout. |
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Today is about ENDURANCE in our AMRAP workout. As Many REPS As Possible in 10 minutes. You up for it? Set a timer for 10 minutes ... grab your tracking sheets ... and give it a GO! You've got 3 sets of 10 minutes ... take breaks in between.
The moves: 30 lateral squats 25 mountain climbers 20 dumbbell swings 15 push ups 10 tuck jumps REQUIRED EQUIPMENT: A timer, your tracking sheets, and 1 HEAVY weight IMPORTANT: Make sure to do your warm up and cool down along with this workout! |
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It's CORE & RESTORE day. Day 3 of each week is a core focused, active recovery day. So let's rock it ...
For your CORE workout I have a Core QUADSET for you today. 4 moves. 45 seconds each (15 seconds rest between). 4 times through. Sit ups Leg raises Twisted bicyle Plank to beast Your finisher today is a HIGH PLANK CHALLENGE! Track it in your tracking sheets! Today you're also encouraged to do something to restore the body - yoga, foam rollering, extra stretching, a walk, etc ... REQUIRED EQUIPMENT: A timer and your tracking sheets. |
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We're back in strength today focusing on our PUSH moves - with 4 rounds of TABATA.
Tabata is a timing system - 20 seconds on work, followed by 10 seconds of rest - 8 times through for 4 minutes. Give it your ALL for 20 seconds - becuase really you CAN do anything for just 20 seconds. Rest comes quick! Alternate 2 moves in each 4 minutes tabata set: TABATA ONE: Shoulder press Standing chest fly TABATA TWO: Triceps kickback Push ups TABATA THREE: Lateral raise Triceps dips TABATA FOUR: High knees Plank jacks REQUIRED EQUIPMENT: Tabata timer (you can get a free tabata app), your tracking sheets, and a set of dumbbells. TOday you will need light & medium dumbbells. IMPORTANT: Always remember your warm up and cool down with your workout. Go ROCK it!! |
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EMOM stands for Every Minute on the Minute. Set a timer for 10 minutes, then every minute you will start again.
Challenge yourself. Every time you do this workout, up the reps!! Get faster - but still with good form. The exercises: Squats Push ups Sit ups Every minute you start again! Refer to your tracking sheets for the recommended reps for blocks 1.0, 2.0 and 3.0 - and play around until you get a good rep range for YOU and your fitness level. You want to make it through the work and have about 10-15 seconds left over for rest before you start again. REQUIRED EQUIPMENT: A 10 minute timer and your tracking sheets. IMPORTANT: Be sure to do your warm up and cool down with this workout! |
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AFAP stands for As Fast As Possible. We're all about SPEED in this workout - but still keeping good form.
Grab your timer, and time yourself in this workout from top to bottom. Time yourself through 5 rounds, and challenge yourself to get FASTER each time!! Take rest between each round, and BRING IT!! The Exercises: 50 Jumping jacks 40 Squats 30 Twisted climber 20 Reverse lunges 10 Triceps push ups 5 Burpees REQUIRED EQUIPMENT: A timer and your tracking sheets IMPORTANT: Always be sure to do your warm up and cool down with your workout. Annnnndddddd GOOOOOOOO!!!!! |
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Ready for a muscle burn out?? Today we're in strength, crushing triple set burnouts in our 21-15-19 protocol.
We've got 2 rounds of lifting - repeat each 3 times before moving to the next. Round ONE: 21 Bicep curls 15 Hammer curls 9 Wide curls REPEAT for 3 times. Round TWO: 21 Deadlifts 15 Back flys 9 Back rows Repeat for 3 times. And for fun ... an 8 minute EMOM finisher! Glute Bridges Renegade Rows Burpee Ground to Stand Set a timer for 8 minutes - every minute on the minute start this set again. (Refer to your tracking sheets for your recommended rep range, and play around with reps to suit your fitness level. But CHALLENGE yourself to keep upping those reps within the minute, as long as form stays on point!) REQUIRED EQUIPMENT: A timer and your tracking sheets Light, medium and heavy dumbbells. IMPORTANT: Always do your warm up and cool down along with this workout. |
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Begin a new round Every Minute On the Minute for 12 minute sets … x3!! Challenge yourself with your rep range, as long as form stays on point! Refer to your tracking sheets for my recommended rep range, but do what works for you and your fitness level.
The moves: Squat press Skater jumps (double count) Beast Kick Thrus (single count) Set your timer for 12 minutes - every minute on the minute you start again! Go quick to earn your rest :) REQUIRED EQUIPMENT: Timer and tracking sheets Medium dumbbells IMPORTANT: Always do a warm up and cool down along with this workout. |
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Week 2, day 3 - that means it's CORE & RESTORE day. I've got a core workout for you, then I encourage you to do something else to recover the body - extra strethcing, foam rollering, yoga, whatever feels good to you :)
Your core workout today is a pyramid. Start with high reps and work your way down. Then reverse back up again. You're welcome to rock out this pyramid as few or as many times as you'd like. It's restore day :) The Core Pyramid: 30 Plank jack taps 25 Russian Twist 20 Downdog to plank 15 Sit up & slice 10 Low plank side punches Then reverse and head back UP! Challenge yourself today and a LOW plank HOLD! Work to increase your time each time you do it. REQUIRED EQUIPMENT: A timer and your tracking sheets 1 medium dumbbell |
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Strength day!! We're PUSHING a 5x5x5 - that means 5 exercises, 5 reps each, 5 times through. Challenge yourself by upping your weights each time you go through this workout. Use your tracking sheets so you remember where you're at today - and can up it next time.
The workout: 5 Squat press 5 Push ups 5 Triceps extension 5 In & under climbers 5 Triceps push ups Repeat the workout 5 times through. We also have an AFAP finisher!! Move through this set AS FAST AS Possible - with good form. 5 Plyo Lunges 5 Arnold Press 5 Army Crawls Time yourself for each round - and go at it 5 times!! Use your tracking sheets as you go. REQUIRED EQUIPMENT: A timer and your tracking sheets Medium & Heavy dumbbells IMPORTANT: Rock out your warm up and cool down along with this workout. |
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10 moves. 10 reps each. As FAST As Possible. For 5 rounds.
That is today's workout protocol. You ready to BRING it?? Here are the exercises ... 10 Squat jacks 10 Push ups 10 Triceps dips 10 Weighted crunches 10 Side lunge to upright row 10 Standing chest fly 10 Triceps kickback 10 Beast to plank 10 Shoulder press 10 Burpees Use your tracking sheets to keep track of the weights you use, and also how FAST you go each round. RAISE your STANDARDS!! Get FASTER - as long as good form is always the focus! Stay SAFE - move FAST - Get FASTER - and have FUN :) REQUIRED EQUIPMENT: A timer and your tracking sheets Medium dumbbells IMPORTANT: Always remember to do your warm up and cool down with this workout |
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This is our final workout of week 2, so we are UPPING the intensity today! You've got this!! Today is an AMRAP - As Many REPS As Possible in 12 minute sets ... x3!!!
The moves: 10 Mountain climbers 10 Tricep dips 10 Shuffle squat 10 Pike push ups 10 - 180 squat jacks Each time you finish a round, make a TICK MARK on your tracker. Note that each round = 50 reps. Do a quick calculation at the end of your 12 minutes, and you'll know how many reps you completed. Each time work to BEAT your score!! Challenge yourself. Push yourself. REQUIRED EQUIPMENT: A timer and your tracking sheets IMPORTANT: ALWAYS do your warm up and cool down with your workouts. |
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Let's PULL through an EPIC 5 rounds of strength building TABATA!! Remember - Tabata is just a timing system. It's only 20 seconds! That means you can go HARD becuase it's just 20 seconds. Rest comes quick! But - so does the next set!!
20 seconds of work. 10 seconds of rest. Alternate 2 exercises for a total of 8 sets (4 minutes). THen move to the next 2 exercises. 5 rounds. TABATA ONE: Deadlift Weighted glute bridge TABATA TWO: Bicep curls High-low plank TABATA THREE: Back fly Back extension TABATA FOUR: Bird Dog HOLD - R Bird Dog Crunch -R Repeat L TABATA FIVE: Renegade rows Burpees REQUIRED EQUIPMENT: A Tabata timer and your tracking sheets Light, medium and heavy dumbbells IMPORTANT: Do your warm up and cool down along with this workout. |
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How FAST can YOU move - with good form? Here's a TIP - you can actually pick up the most time in the transitions between moves. You've got 8 rounds in today's workout - time yourself in each one and see how much faster you can get!
20 Hammer curls 15 Squat to plank 10 Back extensions 5 tuck jumps 10 Side lunges 15 Deadlifts 20 Plank jacks REQUIRED EQUIPMENT: A timer and your tracking sheets Medium & heavy dumbbells IMPORTANT: Always be sure to do your warm up and cool down with these workouts. |
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This is your final 'Core & Restore' day of this block, so let's give it all all!! We're rocking out a GiantSet today - focused on all angles of the core.
6 moves. 60 seconds each. 4 times through: Sit ups Plank to beast Side plank openers Leg raise & crunch Side dip & crunch (30 seconds ea side) Plank V Once you've done that, you're encouraged to do something else to help RESTORE your body. Do what feels good to you - stretching, rolling, yoga, etc. REQUIRED EQUIPMENT: A timer and your tracking sheets |
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Your final strength day!! BRING IT!!! Refer to your tracking sheets and keep raising your standards. Up those weights - as long as you're still able to hold good form.
Today we've got 3 rounds of triple set burnouts!! We're going to BURN OUT the shoulders .. then burn out the triceps ... and then burnout the chest. Oooooo this is so epic!! Here's the workout: BURNOUT ONE: 21 Lateral raise 15 Y raise 9 Anterior raise REPEAT for 3 rounds BURNOUT TWO: 21 Triceps extension 15 Triceps kickback 9 Triceps dips REPEAT for 3 rounds BURNOUT THREE: 21 Chest press 15 Chest fly 9 Standing chest fly REPEAT for 3 rounds But you know we're not done yet, right?? It's WOD 16!! We're also rocking out an 8 minute AMRAP finisher!! 8 Push ups 8 Squat jacks 8 Plank jack taps How many ROUNDS can you get through in 8 minutes?? REQUIRED EQUIPMENT: A timer and your tracking sheets Light, medium and heavy dumbbells IMPORTANT: Please be sure to do your warm up and cool down with this workout. |
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This is our 2nd last workout of this block, so you know we are UPPING the intensity!! Bring the energy - bring the effort - bring your awesome!! As Many ROUNDS As Possible in 15 minute Sets … x3
We're UP - then we're DOWN in this one. It just keeps moving. Set your timer for 15 minutes and let's GOOOOOOOO.... 12 Jumping jacks 6 push ups 12 squat jumps 6 High low plank 12 Plyo lunges 6 Twisted bicycle 12 Mountain climbers 6 Ground to stand burpee REQUIRED EQUIPMENT: A timer and your tracking sheets IMPORTANT: PLEASE be sure to get warmed up before and cool down after this workout. BRING IT!!!!!!!! |
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Well my friends - this is it! The final workout in this block. We're changing up our EMOM today and making it an E5MOM. We're upping the reps. We're upping the intensity. We're upping the awesome!! You ready??
What is E5MOM? It's Every 5 Minutes on the Minute. Set a timer for 50 minutes - yes 50!! Every 5 minutes start a new round. For 10 rounds!! Reps are HIGH in this one. Refer to your tracking sheet for my suggested rep range - but do what suits your fitness level. Be sure to earn about 30 seconds of rest beween rounds. Challenge yourself. Push yourself. You've got this!! The workout: Curl to Arnold Press Squat Jumps Push ups (½ tricep, ½ standard) Russian Twists Burpees (optional tuck) 10 rounds!! This is so much more than a physical challenge. You gotta rock the mental game too. I know you can. Endurance training. Strength training. Speed training. We're crushing it all here. REQUIRED EQUIPMENT: A timer and your tracking sheets Medium dumbbells IMPORTANT: Be sure to do your warm up and cool down with all your workouts NOTE: Whether you are in block 1.0, 2.0 or 3.0 - be PROUD for getting here. You are CRUSHING this!!!! |
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