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SaturdayWarm-upEvery min (7:00) 3 Burpees 5 Box Jump (low) 7 Wall Balls * Move fast and get the heart rate up **2. Workout Prep** Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some...

FridayWarm-up10 min AMRAP 30 sec jump rope (singles or doubles) 5 air squat + step back lunge left + step back lunge right 5 wallball push press against wall (focus on cycling the arms between reps) 5 bird dogs (each side)WeightliftingBack Squat (Weight)8 @ 50% 6 @ 60 % 4...

ThursdayWarm-up8 min AMRAP 1 min easy bike or row 5 Deadbugs (each side) 5 Deadlifts (empty bar) 5 Single DB Shoulder to Overhead (each side) 5 Situps (focusing on leg extension during situp) 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Clean 5 Front...

WednesdayWarm-up8 min Partner AMRAP 15 sec bike (you go - I go) x 2 5 synchro tempo air squats (3 sec down - 2 sec hold - fast up) 10 Dynamic Squat StretchMetconMetcon (Time)Teams of 2 200/160 Calorie Assault Bike 125 Synchro Air Squats * Split Bike...

TuesdayWarm-up2 Rounds :20 on :20 off High Knees Butt Kicks Push Ups Air Squats 2 sets - With a empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch High Pull Ups 5 Muscle Snatch 5 Overhead Squats - into - 2 sets (empty bar) 1 Hang + 1 Below...

MondayWarm-up Movement Prep/Activation and Increasing Heart Rate** 10 min Partner AMRAP P1: Easy pace row P2: 5 Lunge Elbow to Floor Stretch (each side) 10 Floor Plate Press 5 Hang Cleans (empty bar - build across sets) **2. Workout Prep** With Partner: 1 set (Each) 5 Calorie Row 5 Push Ups 5 Hang Cleans (workout weight)MetconMetcon...

SaturdayWarm-upEMOM x 7 3 Burpees 5 Front Squats 7 Push Press MetconMetcon (AMRAP - Rounds and Reps)Partner workout: 25 Minute AMRAP 100 overhead squats (95/63) 100 Pull Ups 50 Front Squats (155/103) 12 Rope Climbs Max Calorie Assault Bike...

FridayWarm-up7 min AMRAP 30 sec jump rope (singles or doubles) 5 Deadbugs (each side) 5 Single Dumbbell Deadlift (each side) 5 Single Dumbbell Press (each side) 3 Box Step ups (each side) 3 up-downs **2. Strength Prep** 2 sets (empty bar) 3 Shoulder Press 3 Push Press 3 Push Jerks (have athletes focus on their feet...

ThursdayWarm-up10 min AMRAP 30 sec easy Row 3 Sandbag Cleans (light weight - focus on pulling to hip and then cleaning) 10 heel to tiptoe rocks 10 yd high knees 10 yd butt kickers 15 yd skip (down and back) **2. Workout Prep** - Allow athletes a few minutes to set up making...