FridayWarm-up10 min AMRAP 1 min machine of choice 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Burpee into Cobra Stretch 1 Pull-on Rope for height **2. Workout Prep** 1 set 10 Sec. Bike (Workout Pace) 5 Toes to Bar - rest 30 seconds - 10 Sec. Bike (Workout Pace) 1 Rope Climb or 3 Strict...
ThursdayWarm-upAMRAP 7 30 Second Single Unders 30 Second Bike 10 Walking Lunge Steps 5 Power Cleans (empty bar) Workout Prep Workout Prep** - With Partner - 2 sets (each/ 1:1) 10 Double Unders 2 Power Cleans (add weight to each set) 5 Cal AB MetconMetcon (Time)Teams of 2 5 Rounds (each/1:1) (total...
WednesdayWarm-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 ApartsWorkout Prep Workout Prep** 3 sets 50m Run (workout pace) 5 Wall Balls (add...
TuesdayWarm-up3 sets 30 second Row (Legs only) 30 Sec Row (Arms only) 5 down dog/seal pose transition 5 World’s Greatest Stretch (each side) **2. Workout Prep** 1 set 20 Second Row (workout pace) 4 Burpee Over RowerMetconMetcon (10 Rounds for reps)10 Sets (1 set every 2 minutes) Odd set: 300/250m Row Even Sets: 15 Burpee...
MondayWarm-up8 min AMRAP 30-sec assault bike 5 scap pull-ups 5 kip swings 5 push-ups 10-sec handstand hold WeightliftingOverhead Squat (1 x 1)You will take 12 Minutes and build to a heavy single OHS. The alternative will be Front Squat x1 Push Press x 1 Workout PrepWorkout Prep** 1 set 5/4 Calorie Bike 3...
SaturdayWarm-up10 min AMRAP 30-sec bike erg 30-sec ski erg 10-sec sandbag hold 5 Clean and Jerks (empty bar - build to working weight)Workout Prep Workout Prep** - Have athletes partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight -MetconMetcon (Time)Partner 3000/2400m...
FridayWarm-up10 min AMRAP 30sec easy bike 10 Ring Rows (supinated) 10 Kip Swings 10 Sit Ups (Focus on leg extension) **2. Workout Prep** 5-4-3 GHD's Chest to Bar Pull UpsMetconMetcon (Time)21-18-15-12-9-6-3 GHD's OR Alternating V-Ups (36-30-24-18-12-6) Chest to Bar Pull-Ups Time Cap 18 Minutes Auxillary Work10 Minutes of Hand Stand Walk Practice ...
ThursdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...
WednesdayWarm-up3 min Machine -into- 4 World's Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3 Overhead Squats 3 Muscle Cleans 3 Front Fronts 3 Push PressWeightliftingSnatch (Weight)- 10 minutes to establish a 1RM Snatch * Rest 60-90 seconds between sets *Clean and Jerk (Weight)- 10 minutes to establish a...
TuesdayWarm-up3 Way Banded Shoulder Stretch INTO 6 min AMRAP 30-sec easy row 8 Alternating Hang dumbbell cleans (lightweight - focus on transition) 8 Single Dumbbell Push Press (each) WeightliftingPush Jerk (Weight)3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk) - Rest 60-90 seconds between sets -Workout PrepWorkout Prep** 1...