Cross Training

Metcon

For Time

• 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps
  • Goblet Squats
  • Kettlebell Swings

53/35 KB

Metcon

21 Min cap or until you hit 200/160 cals

• E3MOM
  • 10 x (80/50) Ball on Shoulder Squats
• Max Cal Assault Bike

Metcon

20 Min Max Row Meters

• E2MOM
  • 25m Bear Hug Ball Carry (80/50)

Metcon

5 Rounds

• 2 Minutes
  • 20 Weighted Box Step Ups (DB/KB 35/50)
  • Max Push Presses
• 2 Minutes Rest

Sport

Basketball

Strength

20 Min EMOM

Start with an empty bar and add 10lb each minute

• Snatches until failure than
• Cleans until failure
• Finish with deadlifts

Metcon

Partner Workout

Every 1.5 minutes switch until 200 calories are reached

• 8 Hang Cleans 95/65 then rest
• C2 Bike Erg

Metcon

For Time

• 200 Cal AB
• Every 2 min on the minute
  • 10 Push-ups
  • 10 STO (75lb / 65lb)

Metcon

4 Rounds

• 300m Run
• 100m Lunges

Sport

Basketball

Strength

7 rounds

• 1 complex
  • 1 Thruster
  • 1 Push Press
  • 1 Push Jerk
  • 1 Split Jerk
• 10 Toes-to-Bar