Cross Training

Workout

Strength

5 Rounds (every 1:30 minutes)

• 5 x Floor Press (increase weight each round)
• 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

• 8 Sit-ups
• 10 KB Swings (53/35)
• 12 Box Step-ups

Metcon

30 Min

• Spin Class – Cycling

Metcon

E2MOM for 20 min

• :30 Second sprint (C2 Bike or Air Runner)
  
  Odd Rounds (1,3,5,7,9)
• 20 Push ups
• 15 Air Squats
  
  Even Rounds (2,4,6,8,10)
• 10 Pull ups
• 15 Air Squats

Metcon

For Time (20 min Cap)

• 10 Cal Assault Bike
• 30 Clean and Jerks. (115/65)
• 20 Cal Assault Bike
• 20 Clean and Jerks
• 30 Cal Assault Bike
• 10 Clean and Jerks

Metcon

4 rds for Time

• 15 DL. (225/155)
• 750m C2 Bike

Partner workout. 1 partner rides while the other does the deadlifts. Switch when each is complete. A round is completed when each partner finishes both exercises.

Metcon

For Time

• 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps
  • Goblet Squats
  • Kettlebell Swings

53/35 KB

Metcon

21 Min cap or until you hit 200/160 cals

• E3MOM
  • 10 x (80/50) Ball on Shoulder Squats
• Max Cal Assault Bike

Metcon

20 Min Max Row Meters

• E2MOM
  • 25m Bear Hug Ball Carry (80/50)

Metcon

5 Rounds

• 2 Minutes
  • 20 Weighted Box Step Ups (DB/KB 35/50)
  • Max Push Presses
• 2 Minutes Rest

Sport

Basketball