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ThursdayWarm-up8 min amrap: 30 sec Ski Erg or Row (:10 easy, :10 mod, :10 fast) 5 Double Dumbbell Cleans (practice finding rack position for front rack lunge) 5 Dumbbell step back lunges (each leg) (1 DB) 5 Bench Press (empty bar - slow and controlled) WeightliftingBench Press...

WednesdayWarm-up3 sets: 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Power Cleans (empty bar)Workout PrepWorkout Prep 3 sets: 3 Toes to Bar 2 Power Cleans (Build across - go heavier than starting weight)MetconMetcon (Time)3 rounds: 8 Toes To Bar 10 Power Cleans...

TuesdayWarm-up3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 1¼ Squats (empty bar)WeightliftingFront Squat (Weight)Front Squat: 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest...

MondayWarm-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)"1776" IN Teams of Two 17 Deadlifts...

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)In Teams of 2 "you go I go " 20 Rounds...

FridayWarm-up3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front SquatsMetconMetcon (Time)Partner Throwdown Friday 1000/850m row (split) 100 double unders (each, at the same time) 50...

ThursdayWarm-up3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-upsWeightliftingDeadlift: Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85%...

WednesdayWarm-up10 min AMRAP: 30 sec Ski Erg or Row 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20 sec Ski or Row (workout pace) 5 GHD’s 5 Wall BallsMetconMetcon (Time)For time: 5 Rounds 20/16 Calorie Ski Erg (OR...

TuesdayWarm-up3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar)WeightliftingFront Squat (Weight)1 Pause Front Squat + Front Squat Pause for 3 Seconds at the bottom of the squat then perform a front squat with no tempo 5 Sets @...

MondayWarm-upWeightliftingBench Press (Weight)10 Reps @ 55% 8 Reps @ 65% 5 Reps @ 70% 3 Reps @ 75% 1 Rep @ 85% Rest as Needed btw Sets MetconMetcon (Time)4 Sets 20 Burpees 3 Rope Climbs Rest 1:1 Time Cap per set 3 minutes ...