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WednesdayWarm-up7 min AMRAP 45 sec row 5 Elbow to Floor Stretch (each side) 5 Dynamic Squat Stretch 5 light wallballs 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Clean 5 Front Squats - into - 3-5 sets 1 Squat Clean (building up each set to...

TuesdayWarm-up7 min AMRAP 30 sec easy bike 5 Dead-bugs (each side) 5 Glute Bridge (2 sec pause at top) 5 Deadlifts (empty bar - build across sets) Workout PrepWorkout Prep** 2 sets 20 Second Assault Bike 3 Deadlifts (at workout weight) - rest 30 seconds between sets -MetconMetcon (Time)3 sets (3 Rounds = 1 Set) 3...

MondayWarm-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 Weightlifting- into - 2 sets (empty bar) 1...

Bootcamp 2/28/21Metcon (AMRAP - Rounds and Reps)AMRAP24 2 TGU - (1122) (35/20) 8 Box Jumps (24/20) 16 Ball Slams 2 Wall climbs 8 WBS (30/20) 16 Russian twists (30/20) *On the 0:00, 6:00, 12:00, 18:00 - row 500m (if somehow the weather clears, we run! @dana) ...

SaturdayWarm-upEvery min (7:00) 3 Burpees 5 Box Jump (low) 7 Wall Balls * Move fast and get the heart rate up **2. Workout Prep** Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some...

FridayWarm-up10 min AMRAP 30 sec jump rope (singles or doubles) 5 air squat + step back lunge left + step back lunge right 5 wallball push press against wall (focus on cycling the arms between reps) 5 bird dogs (each side)WeightliftingBack Squat (Weight)8 @ 50% 6 @ 60 % 4...

ThursdayWarm-up8 min AMRAP 1 min easy bike or row 5 Deadbugs (each side) 5 Deadlifts (empty bar) 5 Single DB Shoulder to Overhead (each side) 5 Situps (focusing on leg extension during situp) 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Clean 5 Front...

WednesdayWarm-up8 min Partner AMRAP 15 sec bike (you go - I go) x 2 5 synchro tempo air squats (3 sec down - 2 sec hold - fast up) 10 Dynamic Squat StretchMetconMetcon (Time)Teams of 2 200/160 Calorie Assault Bike 125 Synchro Air Squats * Split Bike...

TuesdayWarm-up2 Rounds :20 on :20 off High Knees Butt Kicks Push Ups Air Squats 2 sets - With a empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch High Pull Ups 5 Muscle Snatch 5 Overhead Squats - into - 2 sets (empty bar) 1 Hang + 1 Below...

MondayWarm-up Movement Prep/Activation and Increasing Heart Rate** 10 min Partner AMRAP P1: Easy pace row P2: 5 Lunge Elbow to Floor Stretch (each side) 10 Floor Plate Press 5 Hang Cleans (empty bar - build across sets) **2. Workout Prep** With Partner: 1 set (Each) 5 Calorie Row 5 Push Ups 5 Hang Cleans (workout weight)MetconMetcon...