Daily Workout

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

Metcon

For Time: (20 min cap)

30, 20, 10

• Clean and Jerk (135/85)
• Assault Bike Cals

Metcon

30 minutes of Cycling.

Metcon

For Time:

21, 15, 9

• Deadlifts (225/155)
• Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

• Row Cals
• Med Ball Over Shoulder (80/50)

Metcon

For Time: 3 Rounds

• 30 Cal Assault Bike or 40 cal C2 Bike
• 10 DB Deadlifts (you pick the weight)
• 5 DB Push Presses

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!