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FridayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

ThursdayWarm-up8 min AMRAP 1 min easy Machine 5 Elbow to floor stretch (each side) 10 Single Arm Dumbbell Push Press (each) 20 Single unders WeightliftingShoulder Press (Weight)6 x 2 @ 75% Every 90 Seconds Workout Prep2 sets 10 Double Unders 3 Handstand Push-Ups (Strict or Kipping)MetconMetcon (Time)10 rounds 35 Double Unders 8 Handstand Push-Ups...

WednesdayWarm-up6 min AMRAP 3 up-downs 3 box step up (each side) 5 Clean and Jerks (empty bar - build across, stay light) **2. Workout Prep** 3 Sets 2 Clean and Jerks (work up in weight) 2 Burpee Box Jump Overs (practice transition)MetconMetcon (Time)For Time: 3-6-9-12-9-6-3 Clean and Jerk (155/105) Burpee Box Jump Over (24/20) Time Cap...

TuesdayWarm-up5 min AMRAP 1 min assault bike 5 World’s Greatest Stretch (each side) 3-inch worms **2. Workout Prep** 1 set 10 Air Squats (fast) 20 Second Bike (at workout pace)MetconMetcon (Calories)5 Sets 2:00 Amrap 30 Air Squats Max Calorie Assault Bike - Rest 2:00 between sets -Warm-up2 sets 5 Push-Ups (Slow negative) 10 Ring Rows -into- 2 Bench Press...

MondayWarm-up2:00 Machine -into- 4 min AMRAP 5 Sit Ups (focus on leg extension) 5 Deadbugs (each side) 5 Air Squats Then 2 Rounds 10 Green Band Steps (L,R) 10 Green Band Squats 10 Green Band Glute Bridges WeightliftingBack Squat (Weight)6 x 2 @ 75% Take 3-4 sets to warm up to...

SaturdayWarm-up3:00 Machine -into- 3 sets 20 single unders 5 Clean Deadlifts (empty bar) 5 Muscle Cleans 5 Front Squats 5 Squat CleansWorkout Prep4 sets 10 Double Unders 10 sec. Assault Bike (workout pace) 2 Squat Cleans (build up in weight each set) - rest between sets -MetconMetcon (8 Rounds for reps)Every 4:00 (8 sets) 60 Double...

FridayWarm-up2:00 Jump Rope -into- 6 min AMRAP 100m jog 10 scap pullups 5 Kettle bell Swings (eye level) 5 bird dogs (each side) 5 dead bugs (each side)Workout Prep2 sets 100m Run (workout pace) 7 Kettle Bell Swings 5 Pull UpsMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#...

ThursdayWarm-upWith Partner "Rowling" (5 sets each) * Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m * * Max Penalty is 5 Workout Prep2 rounds (together) 10ft Synchro Walking Lunge 4 Burpee Box Jump Overs (2 each)MetconMetcon (Time)Teams of 2 3 Rounds 200ft Synchro...

WednesdayWarm-up3 min 25 secs Jump Rope 5 sec. Transition 25 secs Up Downs 5sec. Transition Then 2 Rounds 10 Green Banded Walks (L,R) 10 Green Banded Air Squats 10 Green Banded Glute Bridges WeightliftingBack Squat (Weight)5 X 5 @ 60-70%MetconMetcon (Calories)15 Sets: 30 secs on/60 secs off Calorie Assault Bike ...

TuesdayWarm-up10 min AMRAP 30-sec machine of choice 5 DB Deadlifts (lightweight - build across) 5 DB Hang Clean (lightweight - build across) 5 DB Shoulder to Overhead (lightweight - build across) 10 Sit Ups (focus on leg extension) 5 Deadbugs (each side)WeightliftingHang Power Clean x1 Front Squat x1 Clean x1 (Weight)Every...