Cross Training

Metcon

30 minutes of Cycling.

Metcon

15 min 1 set of Bear Complex Every 45 Seconds

Bear Complex

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

increase weight throughout the workout

21, 15, 9 For Time

• Hang Clean and Jerk (95/65)
• Row

Metcon

30 min AMRAP

• 1000m C2 bike or 24/20 cal Assault Bike
• 8 GHD Sit-ups / Toes-to-bar
• 8 Strict Pull-ups

Metcon

For Time

21, 15, 9, 9, 15, 21

• Thrusters (75/55)
• Assault Bike

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

21-minute Alt EMOM

• 12 Deficit Push-ups (use 45’s)
• 6 Med-Ball Ground to Overhead (80/50)
• Max Cal AB

Score – Max Cals

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (15 min cap)

• 75 x Snatches (75/55)
• 2k x Row

Sport

Basketball

Metcon

EMOM – Death by Assault Bike

• 1 cal the first minute
• 2 cal the second minute
• 3 cal the third minute
• etc

Go until you cannot achieve the calorie count for that minute.

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals