Physical Training

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

Sport Basketball

12 min warm-up Stretching Sprint Warm-ups 20 Rounds (Partner WOD: U go I go) for time 50m bearhug ball carry (80/50) 100m Sprint 3 ball squat cleans (ball to shoulder) Recovery pace C2 bike, while your partner is working. 10 min AMRAP Cool Down 1 minute of walking 5 air squats 5 toe touches.

4rds of Gymnastic Circuit 1:00 minute on and 1:00 minute of Active Recovery Max Wall Walk Hold Hollow Body Hold Max Toes-to-Bar Slow Sit-ups Max Push-ups Training Bar floor press Max Pull-Ups Band Pull Downs

The Gripper 12 min warm-up Dynamic Stretching low back hamstring Wrists for cleans Squat Holds, Rowing squat cleans (empty bar to workload) high pulls (empty bar to workload) 4 rounds for Time (20min cap) 16 Hang Squat Cleans (95/65) 16 Cal Row 16 Sumo-deadlift High-Pulls (95/65) 16 Cal Row 10 min AMRAP Cool Down 3…

12 min warm-up 3 – 10 presses – push press ( bar to workload) 3 – 10 toe touches to workload swings Calf Stretches, jumps, to box jumps or step-ups 20min AMRAP 10 Push Press (115/75) 10 Kettlebell Swings (53/35) 10 box jumps/step-ups (24/20) 10 min Cool Down 5 x training bar presses 10 toe…

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

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

Every 6 minutes for 30 minutes 500/400m Row 50/40 cal Assault Bike

Who’s Carrying the Boat? For Time (35-minute cap) – Partner First Leg – switch every 2 minutes 1600m C2 Row 1600m Air Runner Second Leg – switch every 2 minutes 1600m C2 Ski 1600m C2 Bike Final Leg 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20) 5 ball sit-ups each every…