ThursdayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWarm-up3 sets (empty bar) 3 Hang Snatch Grip Shrugs 3 Hang Snatch Grip...
WednesdayWarm-up6 min AMRAP 30-second assault bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs WeightliftingFront Squat (Weight)Front Squat: - MAX OUT DAY! * Rest a little longer than normal between sets when you reach heavier weights * Workout Prep**2. Workout Prep** 2 sets 10 Second Assault Bike...
TuesdayWarm-up7 min AMRAP 30-second single unders 5 wall balls (focus on breathing and cycling arms) 5 alternating v-ups (each side) 10-second handstand holdMetconMetcon (AMRAP - Rounds and Reps)12:00 Amrap 50 Wall Balls (20/14) 30 Toes to Bar 15 Strict Handstand Push-UpsWarm-up2 sets (empty bar) 5 Shoulder Press 3 Push Press 2 Push Jerks WeightliftingPush Press...
MondayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6...
SaturdayWarm-upBench Press Warm Up400 Meter Run into AMRAP 6 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)MetconMetcon (Time)Teams of 2 30-24-18-12-6 Bench Press (165/108) 30-24-18-12-6 Deficit Handstand Push-Up (4"/2") 10-8-6-4-2 Rope Climbs...
FridayWarm-up7 min AMRAP 5 front squats (empty bar) 5 shoulder to overhead (empty bar) 5 Thrusters (empty bar - focus on a smooth transition between squat and overhead) 3 Kips + 2 Pull ups (focus on solid kip)Workout Prep2 sets (Empty bar and then workout weight) 4 Thrusters 4 Pull-Ups...