Cross Training

Metcon

For Time (25-minute cap)

• 30 med ball Curtis-P wall ball. (30/20) .. aka The Jakey
  • 1 Hang Squat Clean
  • 2 lunges
  • 10′ foot wall-ball
• 10 rounds
  • 1 min Run
  • 15 push-ups

Metcon

30 Min

• Spin Class – Cycling

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Metcon

Cals Assault Bike 10rds of 1:00 min on and 30 seconds rest

• 21
• 18
• 15
• 12
• 9
• 9
• 12
• 15
• 18
• 21

Use the remainder of the minute for rest.

Sport

Basketball

METCON

30 min AMRAP

• 5 deadlift (225/155)
• 13 push-ups
• 9 box jumps (24/20)

Metcon

25 min AMRAP

• 200m Run
• 10 Pull-ups
• 10 lunges

METCON

For Time

• 300 Cal C2 Bike
• E2MOM 5 Front Squats (135/95)

Sport

Basketball

Metcon

24 minute E2MOM

• Odd Rounds: Max Run
• Even Rounds: Max Rounds of Cindy
  • 5 pull ups
  • 10 push ups
  • 15 Air Squats