Cross Training

4 Rounds For Time

• 400m Run. (5 laps around the perimeter of the basketball court)
• 300m Ski/Row.

Ski all rounds unless there are not enough ergs, then row 2 rounds and ski 2 rounds.

Metcon

30 minutes of Cycling.

The Chief-

5 rounds of 3 min AMRAP and 1 min rest

• 3 power cleans (135/95)
• 6 push-ups
• 9 air squats

20-minute AMRAP

• 19 Cal Row
• 19 Wall Balls (20/14)

16 min EMOM

• 9 cal row
• 7 front Squats. (135/65)
• 5 bar facing burpees
• 3 power cleans and jerks. (165/95)

4 Rounds for Time

• 5 x run perimeter of the basketball court (roughly 400m)
• 5 x Ground to Overhead with Med-Ball (80/50)
• 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)

16 min AMRAP

• 5 deadlifts (225/155)
• 9 Box Jumps / Box Step-ups (24/20)
• 14 Cal Row

10 min AB AMRAP (Bonus)

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

KB Cycling

• 30 alt Clean and Press
• rest 2:00m
• 30 alt Snatch
• rest 2:00m
• 60 alt Clean and Press
• rest 2:00m
• 60 al Snatches

Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60

10 min AB AMRAP

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

27, 21, 15, 9 For Time (30 min cap)

• Front Squats (95/65)
• Rowing
• Lunges
• 4, 3, 2, 1
  • Wall Walks

Sport

Basketball