TuesdayWarm-up5 rounds Rowling (5 max burpee penalty) - into - 3 Sets 5 Slow and Controlled Banded Back Squats (empty bar/ add weight) 10 Dead Bugs WeightliftingBack Squat (Weight)Back Squat: - Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of...
MondayWarm-up3 sets 5 Kip Swings 10 Ring Rows or 5 Pullups 5 Pushups - into - 3 sets (Empty Barbell) 3 Hang Clean High Pull 3 Hang Muscle Clean 3 Push Press 3 Hang Squat CleanWeightliftingHang Clean (Weight)Hang Squat Clean: - Establish a 3 RM for the day Take 15 MInutes and find a 3RM for...
SaturdayWarm-up5:00 Row * 30 seconds back and forth with partner (moderate pace) * - into - 3 sets 5 Ring Rows + 2 Sec. Pause at the Top 5 Clean Grip Deadlifts (empty bar) 5 Muscle Cleans 5 Front Squats 2 Bar Facing Burpees MetconMetcon (Time)Teams of 2 100 Pull-Ups 25 Synchro bar facing burpees 50...
FridayWarm-up3:00 Row -into- 7 min AMRAP 5 Stepback lunges (each side) 3 Zombie Climbs 10-sec Handstand Hold 3-inch wormsWorkout Prep3 sets 1 Wall Walk (Halfway on set number 1) 1 Rope Climb (only 1 Pull) 10ft Front Rack Lunge Walk (add weight each set)MetconMetcon (Time) 10-8-6-4-2 Wall Walk 5-4-3-2-1 Rope Climbs or Strict Pull-ups (30-24-18-12-6) * 100ft Sandbag...
ThursdayWarm-up10 min AMRAP 1 min easy row 5 box step ups (each side) 5 wallballs (focus on arm cycling) 5 Deadlifts (empty bar) 5 Shoulder Press (empty bar)WeightliftingShoulder Press (Weight)Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85%...