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FridayWarm-up10 min AMRAP 1 min assault bike 5 Up Downs 5 Kip Swings + 1 Strict Pull Up 5 Power Cleans (empty bar - build across sets) **2. Workout Prep** 1 set (each) 20 sec. Assault Bike 5 Pull Ups 1 Power Clean (at workout weight)MetconMetcon (AMRAP - Rounds and Reps)30 Minute Partner AMRAP 20/16...

ThursdayWarm-up10 min AMRAP 1 min bike erg 5 dead bugs 5 bird dogs 10 banded good mornings 5 Deadlifts (empty bar - build across) WeightliftingDeadlift (Weight)Deadlift: - Build to a heavy single for the day * rest 60-90 seconds between sets *Workout PrepWorkout Prep** 1 set 3 Back Squats 10 sec. Back Squat Hold (Top) 3...

WednesdayWarm-up10 min AMRAP 1 min easy row 10 Band Pull Aparts 5 Bench Press (empty bar - build across sets) 5 Power Snatch (empty bar ) 5 thrusters (empty bar) 3 Box Steps-ups (each side) **2. Strength Prep** 10:00 - 12:00 After Warm Up athletes should aim to start around 60%.WeightliftingBench Press (Weight)Bench...

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 PrepWorkout Prep** 2 sets 50m Run (workout pace) 3 GHD's (parallel) + 2...

MondayWarm-up10 min AMRAP 30-sec single unders 5 dynamic squat stretch 5 Back Squats (empty bar - build across) 5 Hang Power Cleans (empty bar) 5 Shoulder to Overhead (empty bar) **2. Strength Prep** 10:00 - 12:00 After Warm Up athletes should aim to start around 60%. Athletes should get to a heavy single...

SaturdayWarm-up3 rounds 1:00 Machine 10 Ring Rows 30 sec. Plank (Elbows) 5 Single Arm Dumbbell Power Cleans (each) - into - 3 Rounds (empty barbell) 3 Clean Deadlifts 3 Muscle Cleans 3 Hang Power Cleans 3 Kip Swings - into - 3 Rounds (build in weight) 3 Power Cleans (singles) 3 Pull-Ups **2. Workout Prep** 1 round 20 sec. Bike ...

FridayWarm-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-up2 Rounds 5 snatch grip deadlifts 5 snatch high pulls 5 muscle snatch 5 power...

ThursdayWarm-up6 min AMRAP 30-sec Machine 5 Dead Bugs (each side) 5 Bench Press (empty bar) 5 Deadlifts (empty bar) 5 Wall Balls (focus on breathing/cycling arms) -into- 6 min AMRAP Build to 60% on Bench Press and DeadliftWeightliftingBench Press (Weight)Bench Press - 5 sets x 10 reps @ 60% 1RM Bench Press * Complete a...

WednesdayWarm-up10 min AMRAP 30-sec single unders 10 Heel to toes rocks 5 Single DB Hang Cleans (each side - lightweight) 5 Single DB Shoulder to Overhead (each side - lightweight) 3 Elbow to Floor stretch (each side) **2. Workout Prep** 2 rounds 4 Alt. Dumbbell Hang Clean And Jerks (lightweight) 10 Double UndersMetconMetcon (Time)For...