Cross Training

Metcon

30 minutes of Cycling.

E3MOM for 30 Minutes

• Buy In: 4 minutes for a 400m run then,
• Until your reach 100 Thrusters
  • 2 min of Work
    • 100m run
    • Max Thrusters (95/60)
  • 2 min of Rest

For each part: 5-minute AMRAPs and 1-minute Rest Between

Part 1

• 15 cal C2 Bike
• 10 Lunges
• 5 clean and jerk (165 / 115)

Part 2

• 15 cal Row
• 10 x wall ball. (20/14)
• 5 KB Deadlift (70/53)

Part 3

• 15 cal Ski Erg
• 10 GHD Sit-ups
• 5 Bench Press (185/95)

Part 4

• 15 Air Squats
• 10 Push-ups
• 5 burpee pull-ups

Sport

Basketball

E3MOM for 30 Minutes

• 12/9 Cal on Assault Bike

Try to complete the calories in 25 seconds or less.

50 Rounds for Time:

• Air Squat
• Lunge
• Lunge
• Dip

8 Rounds Each for Time:

Partner: You go I go

• 200m Run
• 5 Squat Cleans (135/95)

Jackie: For Time

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pull-Ups

Sport

Basketball

0:00 – 3:00 Minutes

• Run 200m
• Max Jerks
• Rest 1 minute

4:00 – 8:00 Minutes

• Run 300m
• Max Jerks
• Rest 2 minutes

10:00 – 15:00 Minutes

• Run 400m
• Max Jerks

Pick a challenging weight for the jerk