Cross Training

Metcon

For Time (23 Minute Cap)

• 50 Med-Ball Ground to Overhead (100/50)
• 100 Med-Ball Squats
• Max Cal Assault Bike Remaining Time

You can break up overheads and squats as needed.

Metcon

30 minutes of Cycling.

Metcon

3 rds For Time (18min Time Cap)

• 500m Row
• 12 Deadlifts (225/155)
• 21 Body Weight Lunges

Metcon

3 rds For Time (25min Time Cap)

• 12 x Burpee Pull-Ups
• 12 x Clusters (135/95)
• 25 cal AB

A cluster is a squat clean into a thruster.

Sport

Basketball

Metcon

E2MOM for 20 minutes

• 4 x 50ft Shuttle Runs
• AMRAP for the remaining time
  • 7 Kettle Bell Squats (35/25)
  • 7 Kettle Bell Floor Press
  • 100ft Kettle Bell Farmer Carry

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Assault Bike
• Rest

Metcon

20 min AMRAP

• 5 x Deadlift
• 5 x Hang Power Clean
• 5 x Front Squat
• 5 x Push Press
• 5 x Back Squat

Metcon

For Time (25min Time Cap)

8 min AMRAP

• 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

• 500m Row
• 50 push-ups

Sport

Basketball