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WednesdayWarm-up7 min AMRAP: 50 M Run 5 Sit Ups 5 Overhead Squats (empty bar - build across) 10-sec handstand hold 3-inch worms WeightliftingSnatch x1 OHS x1 Hang Snatch x1 OHS x 1 (Weight)Every 90 Seconds for 6 Sets Stay at a Moderate Weight Workout PrepWorkout Prep 3 sets: 5 GHD’s 1...

TuesdayWarm-up3 Way Banded Shoulder Stretch Into 3 sets: 30 sec Bike or Row 10 Alternating V-ups 5 Knees to elbows 5 Tempo Bench Press (empty bar - focus on bar path)WeightliftingBench Press (Weight)Bench Press: 3 Tempo Bench Press x 5 sets @65% of 1RM *Tempo = 3 second negative...

MondayWarm-upSmall Green Band Warm Up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap Pull-ups 10 Alternating Lunge Steps WeightliftingFront Squat (Weight)Front Squat: 3 Tempo Front Squats x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion *...

SaturdayWarm-up2 sets: 1:00 Machine 1:00 Jump Rope -into- 3 sets: 10 Ring Rows 3 Inch Worms 1 Zombie ClimbWorkout Prep Workout Prep 2 sets: 5/4 Calorie Ski 1 Rope Climb (1 pull)MetconMetcon (4 Rounds for reps)4 sets: 25/20 Calorie Ski (OR Row) 3 Rope Climbs (Or 10 Burpee Pull-ups) 25/20 Calorie Ski (OR Row) -rest 1:1 between sets-Auxillary Work4...

FridayWarm-up6 min AMRAP: 5 Scap Pullups 10 Plate Toe Taps (each side) 2 Box Jump Overs (practice transition over the box) 5 Thrusters (empty bar build across) 2. Workout Prep -With Partner- 1 set: 5 Chest to Bar (each) 4 Box Jumps (each) 3 Thrusters (each)MetconMetcon (5 Rounds for reps)Partner Throwdown Friday!! Every 5:00 (5...

ThursdayWarm-up3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar - build across sets) 2. Strength Prep Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU. Have...

WednesdayWarm-up3Way Banded Shoulder Stretch Into 3 sets: 3 Up-Downs 10 Heel-Toe Rocks 3 Box Step-Ups (each side) 5 Clean and Jerks (empty bar - build across) 2. Workout Prep 2 sets: 3 Clean and Jerks (touch and go) 2 Burpee Box Jump OversWeightliftingClean and Jerk (Weight)Every 90 Seconds for 7 Sets Clean...

TuesdayWarm-upBench Press Warm Up400 M Row into AMRAP 6 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)Bench Press - Heavy Single (10-12 minutes) * Rest as needed between sets...

MondayWarm-upSmall Green Band Warm Up INTO 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar - build across sets) WeightliftingFront Squat (Weight)Front Squat - Heavy Single (10-12 minutes) * Rest as needed between sets * Try to reach a heavy single within...

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 2 " You...