Daily Workout

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

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

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

Metcon

30 minutes of Cycling.

Metcon

15 min of Deadlift

• 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

• 50Ft -of Ball Clean and Throws (80/50)
• 5 – Burpees

Metcon

18 minute Alt EMOM

• 10 goblet squats (90/60)
• 12 TTB
• Max Cal AB

Score – Max Cals