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TuesdayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-up2:00 Machine Into Every min (6 minutes) - With an Empty Bar - 5 Muscle Cleans 4 Front Squats 3 Push Press 2 Thrusters (Pause a the top and breathe)Workout PrepWorkout Prep** 3 sets 5/4 Calorie Row (Workout...

MondayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-up3 Way Banded Shoulder Stretch Into 6 min AMRAP 10 alt. DB Snatch (light weight - focus on transition) 5 Scap Pullups 5 Down Dog/Seal Pose Transitions 3 Up-DownsWorkout PrepWorkout Prep** 2 sets 4 Alternating Dumbbell...

SaturdayWarm-upTabata Machine (8 sets) -into- 8 min AMRAP 5 Suitcase Deadlifts (each) 5 Single Arm Dumbbell Thrusters (each) 15 Plate Hops 5 Box Step Ups (each side) **2. Workout Prep** 2 sets 5 Dumbbell Deadlifts 4 Box Jumps 3 Dumbbell ThrustersMetconMetcon (Time)For Time: 20-16-12-8-4 Dumbbell Deadlifts (2x50s/35s) 15-12-9-6-3 Box Jumps (24"/20") 10-8-6-4-2 Dumbbell Thrusters (2x50s/35s)...

FridayWarm-up3 sets 10/8 Calorie Machine 5 Downdog/Seal Pose Transitions 5 Kipping Knee Raises 10 PVC Pass throughs 10 PVC Overhead Squats **2. Workout Prep** With an Empty Bar 5 Snatch Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch - into - 3 sets (with a partner) 5 Synchro Toes to Bar 3 Overhead Squats...

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 MetconMetcon (Time)Teams of 2 5 sets (Each) 5 Power...

WednesdayWarm-up3 Way Banded Shoulder Stretch Into 7 min AMRAP 30-sec Ski or Row 5 Alt. V-ups (each side) 1 Zombie Climbs 3 Broad JumpsWorkout Prep Workout Prep 2 sets 5/4 Calorie Ski or Row 1 Rope CLimb (halfway) * Practice a good take-off and getting the feet up high *MetconMetcon (2 Rounds for...

TuesdayWarm-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 ApartsSkillAdvance: 5 Sets (1-3 Abmats) 5 Kick Up + 3 Second Descent +...

MondayWe Will be starting a new strength cycle on October 4th. Enjoy the break and focus on perfecting some skills for the next few weeks.Warm-up7 min AMRAP 20-sec single unders 10 Sit-Ups 5 Strict Pull-ups or Ring Rows 5 Push-upsWorkout PrepWorkout Prep** 3 sets 10 Double Unders 4 GHD's 2 Burpee...

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)Teams of 2 15 Synchro Bar Muscle Ups or 20 Synchro...

FridayWarm-up10 min AMRAP 1 minute easy row 5 front squats (empty bar) 5 shoulder to overhead (empty bar) 10-sec handstand hold **2. Workout Prep** 1 set 8/6 Calorie Row (workout pace) 3 Strict Hand Stand Push Ups 3 Front Squats 3 Push PressMetconMetcon (3 Rounds for reps)16-14-12 Calorie Row Strict Handstand Push-Ups - @8:00 - 16-14-12 Calorie Row Front Squats (95/65) -...