WednesdayWarm-up3 Way Banded Hip Stretch INTO 3 sets 5 Thrusters (empty bar - build across) 5 Scorpions (each side - shoulders stay on floor) 5-sec plank hold on rings (extended arms) 5-sec plank hold on rings (bottom of a push-up) **2. Workout Prep** 1 set 3 Thrusters (pause at the top for...
TuesdayWarm-up8 min AMRAP 30-sec assault bike or Echo Bike 10 Sit Ups (Focus on Leg Extensions) 5 Down dog/seal pose transitions 5 Banded Banded Back Squats (add weight) WeightliftingBack Squat (Weight) Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10...
MondayWarm-up3 sets or 6 minutes 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats - into - 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push Press 3 Hang Squat SnatchWeightliftingHang Snatch (Weight)Take 15 Minutes and Establish a 3 RM for the...
SaturdayWarm-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 ApartsMetconMetcon (Time)In Teams of 2 Split Reps as you'd like 50...
FridayWarm-up3 sets 1 min row (easy pace) 5 Alt. V-ups (each side) 5 Wallballs (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups WeightliftingFront Squat x2 Split Jerk x1 (Weight)Every 2 Minutes for 7 Sets All Sets Between 70-80% of your Split Jerk Workout Prep1 set 5/4...
ThursdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats Metcon12 Days of Thankfulness (Time)"12 Days of...
WednesdayWarm-up7 min AMRAP 1 round of rowling (5 max burpee penalty) 1 round of skoling (ski + bowling) 3 Box Step-ups (each side)Workout PrepWorkout Prep** 1 set 5/4 Calorie Row 2 Burpee Box Jump Overs 5/4 Calorie Ski 1 Burpee Box Jump OverMetconMetcon (6 Rounds for reps)6 sets (Every 7:00) 21/16 Calorie Row 6 Burpee Box...
TuesdayWarm-up8 min AMRAP 5 Floor Plates Press 10 Heel to Toe Rocks 10 Alternating Plate Toe Taps (each side) 5 Down Dog/Seal Pose TransitionsWeightliftingPower Clean + Jerk (Weight)Every 90 Seconds for 6 Sets 1 Power Clean and Push Jerk. Building to a heavy. Starts at 70% of...
MondayWarm-up8 min AMRAP 5 DB Deadlifts (each side - touch between feet) 4 DB Snatches (build in weight - build across) 5 Tempo Air Squats (3 seconds down/fast up) 4 Broad JumpWeightliftingBench Press (Weight)Double DB Bench Press 4 x 10 *Build to a moderate weight and stay the same or build...
SaturdayWarm-up3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance - into - Work up to Snatch weight Workout PrepWorkout Prep** 2 sets each (1:1 with a partner) 15-second...