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FridayWarm-up2:00 Jump Rope -into- 6 min AMRAP 100m jog 10 scap pullups 5 Kettle bell Swings (eye level) 5 bird dogs (each side) 5 dead bugs (each side)Workout Prep2 sets 100m Run (workout pace) 7 Kettle Bell Swings 5 Pull UpsMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#...

ThursdayWarm-upWith Partner "Rowling" (5 sets each) * Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m * * Max Penalty is 5 Workout Prep2 rounds (together) 10ft Synchro Walking Lunge 4 Burpee Box Jump Overs (2 each)MetconMetcon (Time)Teams of 2 3 Rounds 200ft Synchro...

WednesdayWarm-up3 min 25 secs Jump Rope 5 sec. Transition 25 secs Up Downs 5sec. Transition Then 2 Rounds 10 Green Banded Walks (L,R) 10 Green Banded Air Squats 10 Green Banded Glute Bridges WeightliftingBack Squat (Weight)5 X 5 @ 60-70%MetconMetcon (Calories)15 Sets: 30 secs on/60 secs off Calorie Assault Bike ...

TuesdayWarm-up10 min AMRAP 30-sec machine of choice 5 DB Deadlifts (lightweight - build across) 5 DB Hang Clean (lightweight - build across) 5 DB Shoulder to Overhead (lightweight - build across) 10 Sit Ups (focus on leg extension) 5 Deadbugs (each side)WeightliftingHang Power Clean x1 Front Squat x1 Clean x1 (Weight)Every...

MondayWarm-up3 sets 150m Row 5 down dog to seal pose transitions 10 plate hops WeightliftingPush Press (Weight)Every 90 Seconds for 6 Sets Push Press x 3 all between 60-75% of your 1 RM Workout Prep Workout Prep** 1 set 4 Burpee Over Rower 100m Row 2 Burpee Over RowerMetconMetcon (Time)For Time: 25 Burpee Over...

SaturdayWarm-upEvery min (6:00) Min 1: 45sec. Machine Min 2: 45Sec Jump Rope - into - 3 sets 10 Gobet Squats 10 Single Arm Up Right Rows (each) 3 Inch Worms **2. Workout Prep** set 1: 2 Rope Pull-Ups (1 each arm) 10 Sec. Ski Erg or Row (workout pace) 5 Back Squats (light) - rest...

FridayWarm-up2 mins Jump Rope (nice and easy) - into - 10 Foward Leg Swings (each side) 10 Side Leg Swings (each side) 10 Ankle Around the worlds (each side) -into- 6 min AMRAP 5 Deadlifts (empty bar - build across) 5 Hang Power Cleans (empty bar - build across) 5 Front Squat (empty bar...

ThursdayWarm-upTeams of 2 (3 sets each) You Go, I Go! 10 Plate Hops 100 ft Shuttle Run (50 Ft down 50 ft back) - into - 2 sets 3 Med Ball Deadlifts (light) 3 Med Ball Slams (light) 5 Push-Ups 5 Low Box JumpsWorkout PrepWorkout Prep** 1 set 3 Medball Slams 4 Push Ups 5 Box Jump...

WednesdayWarm-up8 min AMRAP 1-minute Assault Bike (easy pace) 1-minute Rowing (easy pace) 10 goblet squats (lightweight - build across but stay light)Workout Prep2 sets 10 sec. Assault Bike (at workout pace) 10 sec. Row (at workout pace) 1 Wall Walk (Half-way up set 1)MetconMetconWorkout: Tabata Calorie Assault Bike (8 rounds) - Rest 2:00...

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 Prep2 sets 3 Single Arm Dumbbell Push Press (L) 3 Single...