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ThursdayWarm-upWarm-upAMRAP X 7 MINUTES 200m Row 10 Good Mornings 10 Sit-ups 10 Burpees StrengthDeadlift (5-5-5-5)5-5-5-5 Tempo Deadlift (2111) Building (Score is Weight) WorkoutMetcon (Time)4 ROUNDS FOR TIME 10 Burpees 15 Deadlifts (155/103) 250m Row 1:00 Hollow Hold (Score is Time) ...

WednesdayWarm-upWarm-upTABATA (:20 on/:10 off)* MVMT 1 - Single Unders MVMT 2 - High Single Unders MVMT 3 - Alt Right & Left Foot MVMT 4 - Backwards *2 Rounds of each movement Into… 3 ROUNDS 5 Snatch Grip Romanian DL 5 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Grip Push Press (back...

TuesdayWarm-upWarm-up3 ROUNDS 15 High Knees 20 Shoulder Taps 10 KB Deadlifts StrengthShoulder Press (5-5-5-5)5-5-5-5 Tempo Strict Press (2111) (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 200 M Run 10 Push Press (95/65)|(75/55) 15 Russian KBS (53/35)|(35/26) -:30 Rest after a full round- (Score is Rounds + Reps) ...

SaturdayWarm-upWarm-upAMRAP X 5 MINUTES 200m Row or 100m Run 30 Mountain Climbers 20 Jumping Jacks 10 Plate or 10 DB Deadlifts StrengthMetcon (Weight)3 SETS P1 - 20 Front Rack Lunges* P2 - MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank, P1 must wait to continue reps until P2 begins...

FridayWarm-upWarm-upAMRAP x 7 MINUTES 10 Scap Pull-ups or 5/5 Single DB Upright Row 10 Kips Swings or 10 Single DB Russian Swing 10 V-ups or 10 Tuck-ups 10 Plate Presses or 5/5 DB Strict Press 10 OH Plate Lunges or 10 DB Front Rack Lunges StrengthMetcon3 SETS 20 Banded Lat...

Thursday May 7Warm-upWarm-upPerform 5 Minutes of Box Programming Dynamic Warm-up which will consist of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe to opposite hand Carioca Then, Grab Barbells and complete: 3 Power Clean +...

Wednesday May 6Warm-upWarm-upWith a partner and two light KBS: 100 Meter Farmer Carry (50 meters each) 100 Meter Front Rack Carry (50 meters each) 100 Meter Crossbody Carry (50 meters each) Then grab plates and boxes and complete, 10 Walking OH Lunges (each athlete) 10 Ground to Overhead with a plate...

Tuesday May 5Warm-upMetcon (AMRAP - Rounds and Reps)AMRAP 8: 5 Yoga Push-ups 10 Hollow Rocks 100 Meter Run Then, Get barbells out and review the Floor Press. *Spend 3 sets warming people. People that are resting are to perform 15 Slow + Controlled Banded Pull-aparts with a supinated grip.StrengthFloor Press (Weight)Close...

Monday May 4Warm-upWarm-upWith a PVC - 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee Then, Grab barbells and complete: 3 Muscle Snatch 6 Front Squats *Add light weight 3 Muscle Snatch 6...

Sunday May 3Warm-upWarm-upEasy 300 meter Run then, Grab jump ropes, DBs, and Barbells, Take athletes through all movements starting with: 30 Single Unders 10 Barbell Split Squats each side 10 DB Neutral Grip Bench Press 10 Hang Muscle Cleans 10 Hang Power Cleans 30s RKC PlankStrengthDB Split Squats (Weight)Use barbell. Rest 30s.DB Bench...