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SundayMetconMetcon (Time)For Time: Buy-in: 50 Single DB Shoulder to Overhead -into- 1000m Bike (400m run or 500m row) 1 round 10 Single DB Box Step-ups 20 Single DB Hang Clean 30 Air Squats -into- 750m Bike (300m run or 350m row) 2 rounds 10 Single DB Box Step-ups 20 Single DB Hang Clean 30 Air...

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 Workout PrepWorkout Prep** 3 sets (building in weight) 1...

FridayWarm-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...

ThursdayWarm-up6 min AMRAP 30-sec. bike 5 Deadbugs (each side) 30 sec. Plank (elbows) 5 Dead Lifts 5 Bench Press (Build on the bench and deadlift each round) -into- 6 min Build to 80% for Bench and deadliftWeightliftingYou will perform a set of 3 Bench Press and a set of 3...

WednesdayWarm-up7 min AMRAP 1 min easy row 7 Floor plate press 7 PVC Pass Throughs 7 PVC Around the Worlds (each direction)MetconMetcon (2 Rounds for reps)2 sets 27-21-15 (21-16-12 for women) Calorie Row Push-Ups -Rest 5:00 between sets.-Auxillary Work3 Rounds 12 Body Weight Rows 10 Single Arm Dumbbell Upright Rows (each...

TuesdayWarm-up10 min AMRAP 30 single unders 5 step back lunges (each side) 3 back squats + 3 pause back squats (empty bar - build across sets) 5 alt. V-ups (each side) 3-inch worms **2.Strength Prep** 1 set 5 Tempo Back Squats 3/3/1 (empty bar) (3 secs Negative/ 3 sec Pause/ 1 sec stand) - into...

MondayWarm-upOn a 10min clock: 0:00-5:00 Row (easy pace) 5:00-10:00 5 Down Dog/Seal Pose Transitions 5 Elbow to floor stretch (each side) 5 Dynamic Squat Stretch 10 Wall Angels **2. Strength Prep** With an empty bar: 5 Clean Deadlifts 5 Stand, Shrug, High Pull 5 Muscle Cleans 5 Power Cleans (move feet) 5 Squat Cleans 5 Strict Press 5 Push Press 5 Push...

SundayWarm-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)Metcon (4 Rounds for reps) 4 rounds 15/12 cal AB 12 KB Goblet...

SaturdayWarm-up12:00 Amrap 1:00 Machine 5 light Single Arm Russian Kettle Bell Swings (each side) 10 Banded Pull Aparts 10 Ring Rows 10 Air Squats **2. Workout Prep** 1 set 5 Kettle Bell Swings (moderate weight) 5 Bench Press (moderate) 3 Strict Pull-Ups 5 Goblet SquatsMetcon3 Sets (1 Set every 10 minutes) 30 Kettle Bell Swings (70/53) 15 Bench...

FridayWarm-up10 min AMRAP 1 min easy row 5 situps (focus on leg extension during the situp to prep for ghd’s) 5 scap pull-ups 5 kip swings 5 hand release pushups 5 jump squats WeightliftingPower Clean x 1 Front Squat x2 Split Jerk x1 (Weight)Every 90 Seconds for 6 Sets at between 70-80%...