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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-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 ApartsMetconMetcon (Time)In Teams of Two You go I go :30Sec on...

FridayWarm-up10 min AMRAP 1 round of rowling (5 burpee penalty max) 5 Single DB Deadlift (each side) 5 Single DB Hang Cleans (each side) 5 Single DB Shoulder to Overhead (each side) **2. Workout Prep** 1 set 5/4 Calorie Row 4 Alternating Hang Dumbbell Clean and Jerks 5/4 Calorie Row 2 Burpee over RowMetconMetcon (2 Rounds...

ThursdayWarm-up400 Meter Run -into- 3 rounds 10 Alternating Dumbbell Bench (total) 10 Dumbbell Bent over rows 10 Wall Ball Front Squats 20 Plate HopsWeightliftingBench Press (Weight)5 x 4 @ 80% Every 2 Minutes Workout Prep Workout Prep** 2 Sets 10 Jumping Air Squats 100m Run 5 Wall Balls (focus on cycling the arms) - rest...

WednesdayWarm-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 WeightliftingBack Squat (Weight)5 x 4 @ 80%...

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 ApartsWeightliftingShoulder Press (Weight)5 x 4 @ 80% Every 2 Minutes Use...

MondayWarm-up7 min AMRAP 30-sec assault bike (easy pace) 5 Knees to elbows 5 alt v-ups (each side) 5 Cleans and Jerks (empty bar) **2. Strength Prep** - Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the...

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 MetconMetcon (Time)Teams of 2 800 M Run...

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 ApartsWorkout PrepWorkout Prep** 2 sets 100m Run 15 Double Unders 5 Push Ups (add...

ThursdayWarm-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 WeightliftingDeadlift (Weight)6 x 3 @ 80% Every 2...