Blog

WednesdayWarm-up3 Minutes on the Rower Into Warm 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...

TuesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This...

MondayWarm-up Green Banded Work Into 3 sets 30 sec Row 10 Floor Plate Press 3 Sandbag Squats (light- focus on tall torso and stable core) **2. Workout Prep** 2 sets 100m Row (workout pace) 5 Push-Ups 2 Sandbag Squats (add weight for set two)MetconMetcon (Time)5 Rounds 300/250m Row 20 Pushups 6 Sandbag Squats (150/100) (OR Front Squats (185/125) Auxillary...

SaturdayWarm-up3 sets (10 minutes) 1 min machine of choice 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thrusters 20 Alternating V-Ups **2. Workout Prep** 2 sets 5/4 Calorie Row 5 Wall Balls (Focus on breathing and rolling the arms out)MetconMetcon (Time)6 rounds 25/20 Calorie Row 25 Wall Balls (20/14) Rest 5:00 6 sets...

FridayWarm-up8 min AMRAP 10-sec handstand hold 3-inch worms 5 alt. V-ups (each side) 5 Knees to Elbows 3 Sandbag Cleans (light and focus on form) **2. Skill Work** 2 sets 10 PVC Pass Throughs 10 PVC Shoulder Press 10 PVC Overhead SquatsWorkout Prep2 set (with partner) 1 Synchro Wall Walk 4 Synchro Toes to Bar 1...

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 ApartsWeightliftingBench Press (Weight)DB Bench Press 4 x 10 Work to a...

WednesdayWarm-upGreen Banded Warm Up Into 7 min AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover Workout PrepWorkout Prep** 1 set 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over DumbbellMetconMetcon (Time)2 sets 4 Rounds 15/12 Calorie Assault Bike 12 Double Dumbbell Front Squats...

TuesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This...

MondayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This...

SaturdayWarm-up10 Rounds of Rowling MetconMetcon (3 Rounds for reps)Every 10 Minutes for 3 Rounds 50 Dubs 500 Meter Row 30 Burpees 20 Pull Ups 10 Strict HSPU WeightliftingClean and Jerk (Weight)Clean and Jerk (2 +1) 3 @ 70% 3 @ 80% 3 @ 85% Snatch (Weight)2 @ 70% 3...