Tuesday February 18Warm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 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)StrengthSingle Arm DB Bench Press (4x8 per arm)No rest.Inverted Row (4x12)Rest 60sMetconMetcon...
Monday February 17Warm-upAt a slow pace: 10-8-6-4-2: Russian KBS(light) Goblet Squats (light) Up Downs Then, Warm-up + Review Deadlift StrengthDeadlift (Weight)5 x 5 @ 75% of your 1 RMMetconBP Benchmark 4 (AMRAP - Rounds and Reps)AMRAP 10: 10 Russian KBS(70, 53) 10 Goblet Squats (70, 53) 10 Burpees - Goal: Don't underestimate this one -...
Saturday February 15Warm-upCoaches ChoiceMetconMetcon (AMRAP - Reps)With a running clock with a partner: 0:00 - 15:00 5:00 AMRAP - Calorie Bike or Row 5:00 AMRAP - Wall balls (20, 14) 5:00 AMRAP - Calorie Bike OR Row (if you rowed 1st, bike here) Rest 3 MIn 18:00 - 28:00 5:00 AMRAP -...
Friday February 14Warm-upUpper Body Warm Up with Shoulder TapsFoam Roll for 3 Minutes plus 20 Thoracic Rotations Then 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...
Thursday February 13Warm-up1) foam roll lateral Hip x 60s each side 2) 2 Rounds of: 6 Romanian Deadlifts 6 Power Cleans 6 Front Squats Green Band Walk x 10 Steps each direction Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10...
Wednesday February 12Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingPower Snatch x 1 Snatch x 1...
Tuesday February 11Warm-upCoaches ChoiceSingle Arm DB Bench Press (4 x 6 per arm)No rest.StrengthGoal: Superset - all sets should be challenging.Inverted Row (4 x 12)Rest 60sMetconMetcon (Time)4 Rounds of: 15 T2B 15 Calorie Row 15 Double KB or DB Clean + S2OH - athlete choice of weight Rest 60s...
Monday February 10Warm-upCoaches ChoiceStrengthDeadlift (Build to a 5RM touch n go set in 6 sets.)Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progressMetconBP Benchmark #3 (Time)3 RFT: 15 Power Cleans (95, 65) 15 Thrusters (95, 65) - Goal: Hard effort...
Sunday February 9Warm-upBP Lower Warm-up Consists of: With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird...
Saturday February 8Warm-upAMRAP 8: 10 Calorie Row or Bike 10 Banded Facepull-aparts 10 banded pushdowns 10s Plank Then, 10 Minutes of reviewing all movements: - Pull-ups - T2BMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner: 100 Calorie Row or Bike 100 Pull-ups 100 Burpees 100 T2B - Goal: Have a plan on how to break...