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WednesdayWarm-upShoulder Banded Stretch each side 6 Min AMRAP 20 Single Unders 5 Alternating Dumbbell Hang Clean (each side) 5 Single Dumbbell Shoulder to Overhead (each side) Workout Prep Workout Prep** 1 set 1 Strict Handstand Push Up 3 Dumbbell Hang Power Cleans (Moderate weight) 10 Double Unders 2 Kipping Handstand Push-Ups 3 Dumbbell Push Press (Moderate...

TuesdayWarm-upWith a Band * 10 Sidestep R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats -into- 6 min AMRAP 30-sec row 5 Wall Ball Front Squats (lightweight) 5 Wall Ball...

MondayWarm-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** 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air SquatsMetconMetcon...

SaturdayWarm-upTabata Row (8 sets) - into - 3 rounds 4 Step-ups ​(each) 4 Wall Ball Front Squats 4 Wall Ball Push Press **2. Workout Prep** Allow athletes to take a few mins to establish rotations and practice transition.MetconMetcon (Time)Team of 3 100 Alternating Dumbbell Step Ups (50s/35s) * One partner holds plank * 200...

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...