Physical Training

Metcon 20 Min AMRAP 5 x Right Arm Russian KB Swings (53/35) 25m Right Arm Farmer Carry 5 x Left Arm Russian KB Swings 25m Left Arm Farmer Carry 15 Cal Assault Bike

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…

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…

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