Physical Training

Metcon For Time 100 total core reps Sit-ups, v-ups, etc count as half (.5) of a rep Toes-to-bar, GHD sit-ups count as a rep 100 x 50 ft Carries (you pick implements and load) Farmer Carriers Bear Hug Overhead (waiter carries) Break up the reps as needed

Metcon 21-minute Alt EMOM 12 Deficit Push-ups (use 45’s) 6 Med-Ball Ground to Overhead (80/50) Max Cal AB Score – Max Cals

Metcon 15 min of Clean and Jerk 5, 5, 3, 3, 3, 1, 1, 1, 1 Work up to heavy singles at the 15 min mark – Immediately into For Time (15 min cap) 75 x Snatches (75/55) 2k x Row

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

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

Sport Basketball

Metcon EMOM – Death by Assault Bike 1 cal the first minute 2 cal the second minute 3 cal the third minute etc Go until you cannot achieve the calorie count for that minute. For Time 100 Air Squats 25 Strict Pull Ups 75 Air Squats 20 Strict Pulls Ups 50 Air Squats 15 Strict…

Metcon For Time 100 Air Squats 25 Strict Pull Ups 75 Air Squats 20 Strict Pulls Ups 50 Air Squats 15 Strict Pull Ups Score – Max Cals

Metcon 30 minutes of Cycling.

Metcon 15 min of Deadlift 5, 5, 3, 3, 1, 1, 1, 1 Work up to heavy singles at the 15 min mark – Immediately into 15 min AMRAP 50Ft -of Ball Clean and Throws (80/50) 5 – Burpees