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 (12 min cap)

• 21, 15, 9. deadlifts (225/155)
• 12, 9, 6. Bar Facing Burpees

Metcon

15 min AMRAP

• 3 Thrusters (95/65)
• 3 Toes-to-bar
• 6 Thrusters
• 6 Toes-to-Bar
• 9 Thrusters
• 9 Toes-to-Bar
• etc…..

Sport

Basketball

Metcon

30 minutes of Cycling.

Metcon

For Time (25 min cap)

• :45 max cal cardio
• 5 med-ball Deadlifts (100lb/80lb)
• 5 med-ball Squats
• 10m Overhead Carry

Workout Ends When You Reach

• 100/80 cal on Assault Bike / Ski Erg / Air Runner
• or 125/100 cal on C2 Bike / Rower

Metcon

For Time (25min cap) partner

• 300 wall balls ( 20/14)
• Every time you drop the ball
  • 2 – 50 foot shuttle runs with a burpee on both ends.
    

Metcon

5 rounds of cardio intervals

• 4 min of work
• 2 min of rest

Assault bike or Ski Erg goal: 56/44 cal per round of work
C2 Bike or Rower goal: 68/56 cal per round of work

Metcon

Group Creates the Work Out Day!

• Each person picks an exercise, and we build the workout from there.

20 min Max Cal Row (Partner)

One partner Rows for max cals

while the partner completes 1 round of:

• 5 right arm kettlebell shoulder-to-overhead
• 5 right arm KB swings
• 5 left arm KB STO
• 5 left arm KB swings
• 5 Goblet Squats
• 1 50ft right arm farmer carry
• 1 50ft left arm farmer carry

then switch

You can only row when the kettlebell is off the ground.
If your partner sets the kettlebell down, you must stop rowing.

Metcon

10 rd For Time

• 1 heavy sled rope pull
• 1 down and back heavy med-ball carry

Sport

Basketball