Cross Training

Sport

Basketball

Metcon

For time (25 min cap)

• 50 push-up buy-in

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of

• Deadlift (95/65)
• Hang Power Clean
• Thruster

• 50 push-up cash-out

Attempt to go unbroken for each set of the barbell cycling.

Metcon

15 Minute AB AMRAP

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

Metcon

For Time (25-minute cap)

• 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14)
• 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs
• 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups

Metcon

10rds For Time (25-minute cap) – Partner

• 15/12 Cal Assault Bike
• 15 Air Squats

Waterfall method. A round is completed when both partners complete the air squats.

Sport

Basketball

Metcon

For Time (25-minute cap)

• 30 med ball Curtis-P wall ball. (30/20) .. aka The Jakey
  • 1 Hang Squat Clean
  • 2 lunges
  • 10′ foot wall-ball
• 10 rounds
  • 1 min Run
  • 15 push-ups

Metcon

30 Min

• Spin Class – Cycling

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Metcon

Cals Assault Bike 10rds of 1:00 min on and 30 seconds rest

• 21
• 18
• 15
• 12
• 9
• 9
• 12
• 15
• 18
• 21

Use the remainder of the minute for rest.