Cross Training

Sport

Basketball

Metcon

24 minute E3MOM

• 15 / 12 Cal AB
• 80/50 lb Overhead ball carry 25m
• 5 ball squats
• Max Push-ups

Outside if the weather permits.

Metcon

For Time (30 Min cap)

• 800 m Run
• 50 Air Squats
• 100 / 80 Cal Assault Bike
• 50 Air Squats
• 800 m Run

Outside if the weather permits.

Metcon

18 Min AMRAP

• 12 / 9 Cal Assault Bike
• 12 Thrusters (45/35)
• 8 Toes-to-Bar
• 2 strict pull-ups

Metcon

23 min

Buy In:

• 75 Power Snatches (75/55)

AMRAP

• 1 Shuttle Run (25ft)
• 5 Burpees

Ruck

• 6 miles
• Carry what you want

Sport

Basketball

Metcon

For Time

• 100 pull-ups
• 200 push-ups
• 300 Air Squats

Break-up as needed

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

For Time

21 – 15 – 9

• Thrusters. (95/65)
• Russian KB Swings (53/35)

Rest 3 Minutes

21 – 15 – 9

• Shoulder-to-Overhead (95/65)
• Russian KB Swings (53/35)

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Burpee
• Rest