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

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 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

Metcon

30 minutes of Cycling.

12 min Warm-up Progressions (5 round warm-up)

• 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
• 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
• 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
• 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

• 7 x Toes-to-bar
• 7 x Deadlifts (225/155)
• 14 x Weighted Lunges (2 x 35/25 kb)
• 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

• 3 x slow knees-to-waist
• 3 x light deadlifts (135 / 95)
• 6 x bodyweight lunges
• 10 x plate step ups

12 min Warm-up

• 5 cal AB Warm-Up Paces
• 3 hang clean. (45/35 -> workout weight)
• 3 front squats.
• 3 presses

20-min AMRAP

• 12/10 cal Assault bike
• 3 Squat Cleans. (135/95)
• 3 Push Press

10 min Recovery

• 4 cal Assault Bike (between a 30 – 50 rpm pace)
• 3 training bar back squat
• 3 training bar strict press