Fitness

Metcon 30 minutes of Cycling.

12 min Warm-up Progressions (5 round warm-up) 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps 7 Rounds For Time (20 min cap) 7…

12 min Warm-up 5 cal AB Warm-Up Paces 3 hang clean. (45/35 -> workout weight) 3 front squats. 3 presses 20-min AMRAP 12/10 cal Assault bike 3 Squat Cleans. (135/95) 3 Push Press 10 min Recovery 4 cal Assault Bike (between a 30 – 50 rpm pace) 3 training bar back squat 3 training bar…

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

Explosive Repeats 12 min Warm-up Warm-up Clean and Jerk 400m Run Assault Bike recovery. E3MOM for 24 minutes 200m Sprint 3 explosive ball squat jumps (50/30) 1 clean and jerk (around 75%) C2 or Assault Bike recovery ride for the remaining time Get at least 1-minute of recovery. Reduce run meters if needed.

4rds of Gymnastic Circuit 1:00 minute on and 1:00 minute of Active Recovery Max Wall Walks Training Bar Press Max Toes-to-Bar row at recovery pass Max Push-ups Training Bar floor press Max Pull-Ups Ski Erg Recovery Pass

3 rounds for Time 40 Cal Assault Bike 30 Med-Ball Over Shoulder (80/50) 50 box step-ups (20″ box)

300 cal Row for Time (partner workout) While 1 partner is rowing the other is doing a round of: 50m Overhead ball carry (80lb) 1 round of DT at 95lb 12 Deadlifts 9 hang cleans 6 push press Switch