Cross Training

Metcon

30 minutes of Cycling.

5 Rounds for Time (17 min cap)

• 15 Air Squats
• 11 Toes-To-Bar
• 7 cleans and jerks (115/75)

For Time

• 90 Wall Balls (20/14)
• 60 DB Push Press (50/35)
• 30 DB Front Rack Squats

Sport

Basketball

Deadlifts (increase each round) 15 minutes

• 5
• 5
• 5
• 3
• 3
• 2
• 5

150 Cal Assault Bike Intervals

• 80+ rpm for 30 seconds
• 1:30 min recovery

Go until you reach 150 Cal

Death By Row

EMOM

• 1 cal
• 2 cal
• 3 cal
• 4 cal
• etc

Go until you cannot make the calorie count.

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

• Squat Clean and Jerk (125/75)
• 50′ Shuttle Run

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Sport

Basketball

Metcon

For Time: (20 min cap)

30, 20, 10

• Clean and Jerk (135/85)
• Assault Bike Cals