Cross Training

16 min EMOM

• 9 cal row
• 7 front Squats. (135/65)
• 5 bar facing burpees
• 3 power cleans and jerks. (165/95)

4 Rounds for Time

• 5 x run perimeter of the basketball court (roughly 400m)
• 5 x Ground to Overhead with Med-Ball (80/50)
• 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)

16 min AMRAP

• 5 deadlifts (225/155)
• 9 Box Jumps / Box Step-ups (24/20)
• 14 Cal Row

10 min AB AMRAP (Bonus)

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

KB Cycling

• 30 alt Clean and Press
• rest 2:00m
• 30 alt Snatch
• rest 2:00m
• 60 alt Clean and Press
• rest 2:00m
• 60 al Snatches

Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60

10 min AB AMRAP

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

27, 21, 15, 9 For Time (30 min cap)

• Front Squats (95/65)
• Rowing
• Lunges
• 4, 3, 2, 1
  • Wall Walks

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