Cross Training

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (15 min cap)

• 75 x Snatches (75/55)
• 2k x Row

Sport

Basketball

Metcon

EMOM – Death by Assault Bike

• 1 cal the first minute
• 2 cal the second minute
• 3 cal the third minute
• etc

Go until you cannot achieve the calorie count for that minute.

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

30 minutes of Cycling.

Metcon

15 min of Deadlift

• 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

• 50Ft -of Ball Clean and Throws (80/50)
• 5 – Burpees

Metcon

18 minute Alt EMOM

• 10 goblet squats (90/60)
• 12 TTB
• Max Cal AB

Score – Max Cals

Sport

Basketball

Metcon

For Time

• 24, 18, 12 – Assault Bike Calories
• 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
• rest 1:1 or for a max of 5 minutes
• Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

E3MOM – for 30 minutes (10 Rounds)

• 1000m C2 Bike or (28/22 cal assault bike)
• 5 toes-to-bar
• 5 heavy KB swings (63+ / 40 +)

Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.