Daily Workout

Metcon

3 Rounds with 2 min rest between rounds

1 min max effort. 30-sec recovery between exercises

• Push-ups
• Ski Erg / Rower
• GHD Sit ups
• Assault Bike

Metcon

For Time (20min Cap)

• 50 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 40 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 30 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 20 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 10 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs

♀︎ 35 | ♂︎ 50
♀︎♂︎ 20″ Box

Metcon

For Time – Teams of 3

• 60 Squat Cleans (135/95)
• 9 Alt Rounds of 15 Cals Each
  • C2 Bike + 50m Round trip Ball Carry (80/50)
  • C2 Rower
  • C2 Ski Erg
• 60 Clean and Jerks (135/96)

The Squats and Clean and Jerks are split between the team.

Partner on the C2 Bike carries the ball after all teammates have completed their 15 cals. Teammates cannot begin on their next round until the ball is carried back to the starting line.

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

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.