TuesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This...
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 ApartsWorkout PrepWorkout Prep** 1 set 50m Run (workout pace) 5 Pull-Ups 50m Run 5 Push-Ups 50m Run 10...
SaturdayWarm-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 MetconMetcon (Time)In Teams of Two You Go, I...
FridayWarm-up3 sets 30-sec easy row 5 Stepback lunges (each side) 3 Sandbags to Shoulder (each side - lightweight - focus on the hip drive) **2. Workout Prep** 2 sets 5 Cal Row (workout pace) 10 Walking Lunge Sets 5 Sand Bag or Power Cleans - rest 30 seconds between sets...
ThursdayWarm-up20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar or PVC) 20 Second Bike or Row (moderate pace) 5 Split Stance Press 5 Back Squats 10 Alternating V-Ups WeightliftingPush Press x2 Split Jerk x1 (Weight)2 Push Press +...
WednesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This...
TuesdayWarm-up1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk - torso twist towards forward leg 10 yd butt kickers 10 yd...
MondayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This...
SaturdayWarm-up3:00 Jump Rope (single unders or Bike) -into- 3 sets 50ft Double Dumbbell Overhead Carry (light) 30 Second Knee Plank 3 Inch Worms **2. Workout Prep** 2 sets 5/4 Calorie Bike Erg 1 Wall Walk 10 Double Unders - rest 30 seconds between sets -MetconMetcon (4 Rounds for reps)4 sets (1 Set every 6...
FridayWarm-up20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Overhead SquatsWeightliftingSnatch Push Press+ Snatch Balance (Weight)2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets * 10-15 minutes...