Blog

FridayWarm-up3 sets 3 Dumbbell Front Squats (Light/practice transition) 3 Up Downs + Jump Over Bar 3 Muscle Cleans (Empty Bar) 3 Hang Power Cleans (Empty Bar) 3 High Hang Squat Cleans (Empty Bar) WeightliftingDeadlift (Weight)5 Sets of 3 Reps @ 80% of Week 1 Heavy Single Every 2 Minutes Workout Prep3...

ThursdayWarm-up2-minute Machine - into - 3 sets 10 Box Step Ups (total) 10 Ring Rows 10 Kip Swings 10 Wall Ball Push Press (no throw) **2. Workout Prep** With Partner 3 sets 4 Dumbbell Walking Lunge (together) 4 Pull-Ups (each) 4 Wall Ball Push Press (throw/each) * focus on relaxing the arms on each throw MetconMetcon (Time)Teams...

WednesdayWarm-upTabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * - into - 3 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power SnatchWeightliftingPower Snatch (Weight)Every Minute (10:00) 5 Power Snatch - Use lightweight that can be cycled smoothly...

TuesdayWarm-up3 Way Banded Shoulder Stretch Into 6 min AMRAP 30 sec Row (easy pace) 5 Alt. V-ups (each side) 5 Knees to Elbows 10-sec Handstand Hold 5 Bench Press (Build across sets)WeightliftingBench Press (Weight)5 Sets of 3 @ 80% of Week 1 Heavy Single Every 2 minutes Workout PrepWorkout Prep** 1...

MondayWarm-up3 Min Row Into 3 sets 5 Back Squats (empty bar - build across) 3 Updowns to Seal Pose 5 Scap Pullups 3 PullupsWeightliftingBack Squat (Weight)5 Sets of 3 Reps @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes Workout PrepWorkout Prep** 3 sets 3 Deadlifts (build...

SaturdayWarm-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)In Teams of 2 For Time 210-180-150 Double Unders 15 Syncro...

FridayWarm-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 ApartsWeightliftingDeadlift (Weight)5 Deadlifts x 5 sets @75% of Heavy Single (Week...

ThursdayWarm-up6 min AMRAP 10 Heel Toe Rocks 30 sec single/double unders 3 Inch Worms 2 Sandbag Cleans to Waist Height (light weight - focus on transition)Workout PrepWorkout Prep** 2 sets 10 Double Unders 1 Wall Walk (half way)(set 2, full rep) 25ft Sandbag CarryMetconMetcon (Distance)10 Rounds 2 min AMRAP 40 Double Unders 3 Wall Walks Max Distance...

WednesdayWarm-up3 sets 2 Zombie Climbs or 5 Strict Pull Ups 4 Dumbbell Box Step-Ups (light weight) 4 Dumbbell Bench Press 4 Dumbbell Suitcase Deadlift (each side)WeightliftingBench Press (Weight)5 Bench Press x 5 sets @75% of Heavy Single (Week 1) * Complete a set on the 2 minutes *Workout Prep Workout...

TuesdayWarm-up7 min AMRAP 30-sec assault bike 3 Thrusters (empty bar - build across)(from the rig) 6 Kip Swings 9 Sit-Ups WeightliftingBack Squat (Weight)5 Back Squat x 5 sets @75% of Heavy Single (Week 1) * Complete a set on the 2:30 minutes Workout PrepWorkout Prep** 1 set 3 Thrusters 3 Toes to Bar 15 Second...