Cross Training

Sport

Basketball

Team 300 cal on each (1min work: 15sec transition

  • Rowing
  • Runner
  • Ski
  • Rest

If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

Metcon

30 minutes of Cycling.

12 min warm-up

  • Deadlifts
  • Air Squats
  • Shoulders
  • Rowing

AMRAP (18 min cap)

  • 25 Wall Balls. (20/14
  • 25 Deadlifts (135/95)
  • 25 Push-ups
  • 25 Cal Row/Ski

12 min warm-up

  • shoulders
  • Lunges
  • Rowing

For Time. (15 min cap)

  • 2000m Row
  • E2MOM – 2 Curtis P’s (95/65)

Curtis P = 1 Squat Clean, 2 lunges, and 1 Push Press

10 min AMRAP Cool Down

  • 50-100m of light rowing
  • 5 air squats
  • 6 Body Weight Lunges

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 – 5 cal light rowing
  • 5 – 8 air squats
  • 5 – 8 training bar hang high-pulls.

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 touches
  • 1 mInute of walking