Cross Training

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

• 1600m C2 Row
• 1600m Air Runner

Second Leg – switch every 2 minutes

• 1600m C2 Ski
• 1600m C2 Bike

Final Leg

• 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
• 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

Metcon

30 minutes of Cycling.

12 min Warm-up Progressions (5 round warm-up)

• 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
• 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
• 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
• 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

• 7 x Toes-to-bar
• 7 x Deadlifts (225/155)
• 14 x Weighted Lunges (2 x 35/25 kb)
• 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

• 3 x slow knees-to-waist
• 3 x light deadlifts (135 / 95)
• 6 x bodyweight lunges
• 10 x plate step ups

12 min Warm-up

• 5 cal AB Warm-Up Paces
• 3 hang clean. (45/35 -> workout weight)
• 3 front squats.
• 3 presses

20-min AMRAP

• 12/10 cal Assault bike
• 3 Squat Cleans. (135/95)
• 3 Push Press

10 min Recovery

• 4 cal Assault Bike (between a 30 – 50 rpm pace)
• 3 training bar back squat
• 3 training bar strict press

Sport

Basketball

Explosive Repeats

12 min Warm-up

• Warm-up Clean and Jerk
• 400m Run
• Assault Bike recovery.

E3MOM for 24 minutes

• 200m Sprint
• 3 explosive ball squat jumps (50/30)
• 1 clean and jerk (around 75%)
• C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walks
  • Training Bar Press
• Max Toes-to-Bar
  • row at recovery pass
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Ski Erg Recovery Pass

3 rounds for Time

• 40 Cal Assault Bike
• 30 Med-Ball Over Shoulder (80/50)
• 50 box step-ups (20″ box)

300 cal Row for Time (partner workout)

• While 1 partner is rowing the other is doing a round of:
  • 50m Overhead ball carry (80lb)
  • 1 round of DT at 95lb
    • 12 Deadlifts
    • 9 hang cleans
    • 6 push press
• Switch

Sport

Basketball