Blog

ThursdayWarm-up10 min AMRAP 1 min easy bike erg 10 Band Pull Aparts 5 Bench (empty bar - build across sets) 5 Deadlifts (builiding) 5 Single Alternating Dumbbell Hang Cleans (each side) 5 Single Dumbbell Shoulder to Overhead (each side) - into- Setting up and building up to workout weights for Bench and Deadlifts.WeightliftingComplete...

WednesdayWarm-up7 min AMRAP 30-sec assault bike 7 deadlifts (empty bar) 7 Snatch Grip Push Press from back rack 7 Sky Reacher Squats (each side - freehand on the floor or opposite foot) 7 jump squats 2 sets - With an empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch High Pull-Ups 5 Muscle...

TuesdayWarm-up2:00 Machine -Into- Every min for 5 mins 5 x1 ¼ squats 8 Kips swingsWorkout Prep Workout Prep** 1-2-3-4 Pull-Ups Wall Balls 20-yard Shuttle RunMetconMetcon (Time)5-10-15-20-15-10-5 Pull-ups Wall Balls (30/20) 50-yard shuttle run Auxillary Work4 Rounds 7 Single Dumbbell RDL’s (each side - moderate weight - hold Dumbbell in hand opposite of working leg) 7 Single Leg...

MondayWarm-up7 min AMRAP 1 min easy row 5 Dynamic Squat Stretch 3 Back Squats + 3 Pause Back Squats (1-sec hold) 5 Single DB Strict Press (each side) 10 Sec Wall Handstand Hold **2. Strength Prep** 1 set 5 Tempo Back Squats 3/3/1 (empty bar) (3 secs Negative/ 3 sec Pause/ 1 sec stand) -...

SundayMetconMetcon (Time)For Time: Buy-in: 50 Single DB Shoulder to Overhead -into- 1000m Bike (400m run or 500m row) 1 round 10 Single DB Box Step-ups 20 Single DB Hang Clean 30 Air Squats -into- 750m Bike (300m run or 350m row) 2 rounds 10 Single DB Box Step-ups 20 Single DB Hang Clean 30 Air...

SaturdayWarm-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 Workout PrepWorkout Prep** 3 sets (building in weight) 1...

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-up6 min AMRAP 30-sec. bike 5 Deadbugs (each side) 30 sec. Plank (elbows) 5 Dead Lifts 5 Bench Press (Build on the bench and deadlift each round) -into- 6 min Build to 80% for Bench and deadliftWeightliftingYou will perform a set of 3 Bench Press and a set of 3...

WednesdayWarm-up7 min AMRAP 1 min easy row 7 Floor plate press 7 PVC Pass Throughs 7 PVC Around the Worlds (each direction)MetconMetcon (2 Rounds for reps)2 sets 27-21-15 (21-16-12 for women) Calorie Row Push-Ups -Rest 5:00 between sets.-Auxillary Work3 Rounds 12 Body Weight Rows 10 Single Arm Dumbbell Upright Rows (each...

TuesdayWarm-up10 min AMRAP 30 single unders 5 step back lunges (each side) 3 back squats + 3 pause back squats (empty bar - build across sets) 5 alt. V-ups (each side) 3-inch worms **2.Strength Prep** 1 set 5 Tempo Back Squats 3/3/1 (empty bar) (3 secs Negative/ 3 sec Pause/ 1 sec stand) - into...