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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 ApartsWorkout Prep2 sets 3 Single Arm Dumbbell Push Press (L) 3 Single...

MondayWarm-up400 M Run -into- 6 min AMRAP 30-sec single unders 5 knees to elbows 5 dynamic squat stretch 5 jump squatsWorkout Prep5 Air Squats 10 Double Unders 3 Knee to Elbows + 2 toes to Bar 5 Air SquatsMetconMetcon (Time)50 Air Squats - into - 75-60-45-30-15 Double Unders 25-20-15-10-5 Toes to Bar - into - 50 Air Squats Time Cap 18...

SaturdayWarm-up400 M Run Into 3 rounds 10 Ring Rows 5 GHD's (Parallel) 10 Goblet Squats (light) 10 Alternating Box Step Ups 5 SIngle Arm Dumbbell Shoulder Press (each arm)MetconMetcon (Time)Teams of 2 100 Pull-Ups 100 GHD Sit Ups 100 Synchro Air Squats 100 Box Jumps (24/20) 100 Single Arm Dumbbell Push Press (50/35) Time Cap 30 Min...

FridayWarm-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 Warm-up2 sets (with an empty bar) 3 Clean...

ThursdayWarm-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 ApartsWarm-up3 sets (empty bar) 3 Hang Snatch Grip Shrugs 3 Hang Snatch Grip...

WednesdayWarm-up6 min AMRAP 30-second assault bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs WeightliftingFront Squat (Weight)Front Squat: - MAX OUT DAY! * Rest a little longer than normal between sets when you reach heavier weights * Workout Prep**2. Workout Prep** 2 sets 10 Second Assault Bike...

TuesdayWarm-up7 min AMRAP 30-second single unders 5 wall balls (focus on breathing and cycling arms) 5 alternating v-ups (each side) 10-second handstand holdMetconMetcon (AMRAP - Rounds and Reps)12:00 Amrap 50 Wall Balls (20/14) 30 Toes to Bar 15 Strict Handstand Push-UpsWarm-up2 sets (empty bar) 5 Shoulder Press 3 Push Press 2 Push Jerks WeightliftingPush Press...

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 ApartsMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6...

SaturdayWarm-upBench Press Warm Up400 Meter Run 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)MetconMetcon (Time)Teams of 2 30-24-18-12-6 Bench Press (165/108) 30-24-18-12-6 Deficit Handstand Push-Up (4"/2") 10-8-6-4-2 Rope Climbs...

FridayWarm-up7 min AMRAP 5 front squats (empty bar) 5 shoulder to overhead (empty bar) 5 Thrusters (empty bar - focus on a smooth transition between squat and overhead) 3 Kips + 2 Pull ups (focus on solid kip)Workout Prep2 sets (Empty bar and then workout weight) 4 Thrusters 4 Pull-Ups...