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FridayWarm-up8 min AMRAP 10-sec handstand hold 5 Alt V-ups (each side) 5 Knees to elbows 5 Stepback Lunges w/ plate overhead (each side) 2. Workout Prep 2 sets: 5 Toes to Bar 10ft Overhead Walking Lunge (increase weight)MetconMetcon (Time)3 rounds: 30 Toes to Bar 50’ Overhead Walking lunge (95/65) Time Cap 15 min...

ThursdayWarm-up3 sets: 30-second Assault Bike 5 Deadlifts (empty bar - build across sets) 10 Single Arm Dumbbell Shoulder Press (each) 10-second Handstand HoldWorkout Preporkout Prep With partner 2 sets: 5/4 Calorie Assault Bike (each/at workout pace) 10 Synchro Air SquatsWeightliftingDeadlift (Weight)Super Set Deadlifts with Hand Stand Push Ups 1 Deadlift x 5...

WednesdayWarm-up8 min AMRAP 30-second Ski (Or Row) (easy pace) 5 GHD’s to parallel 5 Kip Swings 5 Scap Pullups 2. Workout Prep 1 set: 5/4 Calorie Ski 5 GHD’s 5 Pull-upsMetconMetcon (5 Rounds for reps)5 sets: (Every 5:00) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD’s (Or 20 V-ups) 20 Pull-ups...

TuesdayWarm-up3 Minutes Row Into 3 sets: 5 Bench Press (empty bar - build across) 10 Plate toe touch (each side) 3 Box Step Up (each side) 30-sec row (easy pace)WeightliftingBench Press (Weight)1 Bench Press x 7 sets @80-90% of 1RM *rest as needed between sets*Workout PrepWorkout Prep 2...

MondayWarm-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...

SaturdayWarm-up3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Deadbugs 10 Banded Rows 2. Workout Prep 3 sets: 1:00 Amrap 5 Bench Press (build in weight) Max Distance Row (build up in pace) -Rest 1 minute between sets-MetconMetcon (Calories)5 Sets AMRAP 3 Minutes 20 Bench Press (135/95) Max Calorie Row -Rest 3 minute...

FridayWarm-up5 min Row (increasing pace across 5 minutes) -into- 5 min AMRAP 3 Power Cleans (empty bar - build across) 5 Alt. V-ups (each side) 5 Kipping Knee Raise Workout Prep1 set: 5 Power Cleans (touch and go) 5 Toes to BarMetcon (AMRAP - Rounds and Reps)Tabata Push ups Tabata Sit ups 25 minutes 400m...

ThursdayWarm-up3 sets: 30 sec Ski or Row (easy pace) 30 sec Run (easy pace) 5 Synchro Dumbbell Shoulder Press (each side - light weight) 5 Deadlifts (empty bar) WeightliftingSuperSet the Deadlifts with the Hand Stand Push Ups Deadlift (Weight)Deadlift: 2 Deficit Deadlifts x 5 sets @75% of 1RM *...

WednesdayWarm-up7 min AMRAP 30 sec ski erg (easy pace) 4 Thrusters (empty bar - build across) 2 Zombie Climbs or 1 max height rope pull 2. Workout Prep 2 sets: 3 Thrusters (each/ at workout weight) 1 Rope Climb (each)MetconMetcon (Time)21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9...

TuesdayWarm-up6 min AMRAP 30 sec bike (easy pace) 5 Dumbbell Deadlifts (light weight) 3 Up-Downs 5 Bench Press (empty bar - slow and controlled)WeightliftingBench Press (Weight)Bench Press: 2 Pause Bench Press x 5 sets @75% of 1RM *2-3 second pause* The weight is lowered down to the chest nice and controlled....