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MondayWarm-up3 sets 150m Row 5 down dog to seal pose transitions 10 plate hops WeightliftingPush Press (Weight)Every 90 Seconds for 6 Sets Push Press x 3 all between 60-75% of your 1 RM Workout Prep Workout Prep** 1 set 4 Burpee Over Rower 100m Row 2 Burpee Over RowerMetconMetcon (Time)For Time: 25 Burpee Over...

SaturdayWarm-upEvery min (6:00) Min 1: 45sec. Machine Min 2: 45Sec Jump Rope - into - 3 sets 10 Gobet Squats 10 Single Arm Up Right Rows (each) 3 Inch Worms **2. Workout Prep** set 1: 2 Rope Pull-Ups (1 each arm) 10 Sec. Ski Erg or Row (workout pace) 5 Back Squats (light) - rest...

FridayWarm-up2 mins Jump Rope (nice and easy) - into - 10 Foward Leg Swings (each side) 10 Side Leg Swings (each side) 10 Ankle Around the worlds (each side) -into- 6 min AMRAP 5 Deadlifts (empty bar - build across) 5 Hang Power Cleans (empty bar - build across) 5 Front Squat (empty bar...

ThursdayWarm-upTeams of 2 (3 sets each) You Go, I Go! 10 Plate Hops 100 ft Shuttle Run (50 Ft down 50 ft back) - into - 2 sets 3 Med Ball Deadlifts (light) 3 Med Ball Slams (light) 5 Push-Ups 5 Low Box JumpsWorkout PrepWorkout Prep** 1 set 3 Medball Slams 4 Push Ups 5 Box Jump...

WednesdayWarm-up8 min AMRAP 1-minute Assault Bike (easy pace) 1-minute Rowing (easy pace) 10 goblet squats (lightweight - build across but stay light)Workout Prep2 sets 10 sec. Assault Bike (at workout pace) 10 sec. Row (at workout pace) 1 Wall Walk (Half-way up set 1)MetconMetconWorkout: Tabata Calorie Assault Bike (8 rounds) - Rest 2:00...

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...