Cross Training

Sport

Basketball

Explosive Repeats

12 min Warm-up

• Warm-up Clean and Jerk
• 400m Run
• Assault Bike recovery.

E3MOM for 24 minutes

• 200m Sprint
• 3 explosive ball squat jumps (50/30)
• 1 clean and jerk (around 75%)
• C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walks
  • Training Bar Press
• Max Toes-to-Bar
  • row at recovery pass
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Ski Erg Recovery Pass

3 rounds for Time

• 40 Cal Assault Bike
• 30 Med-Ball Over Shoulder (80/50)
• 50 box step-ups (20″ box)

300 cal Row for Time (partner workout)

• While 1 partner is rowing the other is doing a round of:
  • 50m Overhead ball carry (80lb)
  • 1 round of DT at 95lb
    • 12 Deadlifts
    • 9 hang cleans
    • 6 push press
• Switch

Sport

Basketball

Buy-In (u go I go)

• Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

• 100m Run
• 12/10 Cal Assault Bike
• Max Snatches (75/55)

Buy Out

• 120 combined cals on Assault Bike

Metcon

30 minutes of Cycling.

E2MOM until you Reach 300 Cal

• 80 cal row
• 70 lunges with wallball (20/14)
• 60 American Kettlebell Swings (53/35)
• 50 box step ups
• 40 wall balls (20/14)
• 30 cal ski-erg
• 20 Toes-to-bar
• 10 strict pull-ups
• 5 heavy Med-ball to shoulder

E2MOM until you Reach 300 Cal

• 1 x Clean (heavy)
• Max Cal Assault Bike