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SaturdayWarm-up3 sets 1:00 Bike (easy/moderate pace) 20 Single Unders 10 Air Squats + 2 sec hold at the bottom 10 Ring Rows MetconMetcon (AMRAP - Reps)2 sets 12 minute partner AMRAP 200 double unders 90 wall balls (20/14) 10 Rope Climbs Max Burpee box jump overs (24"/20") Rest 6 Minutes between sets Score = burpee box...

FridayWarm-up10 min AMRAP 30 sec single unders 5 floor to elbow stretch (each side) 5 dynamic squat stretch 10 wall angels 5 scap pullups 5 Overhead Squats (PVC) Workout Prep** 3 Sets Set 1: 5 Muscle Snatch (empty bar) 5 Overhead Squats 5 Ring Rows Set 2: 3 Power Snatch Snatch (light weight) 3 Overhead Squats 3 Pull Ups Set ...

ThursdayWarm-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 Warm-up2 sets 20 sec. Assault Bike (workout...

WednesdayWarm-upWarm-upEMOM x 8 MINUTES MIN 1 - :45 Easy Pace Bike* MIN 2 - 12 Shoulder Taps - Plank reminder of time MIN 3 - 8/8 SA DB Strict Press (20x1) MIN 4 - 12 Up-Downs * Moderate Pace second round StrengthPush Press (12-12-10-10) 12-12-10-10* Push Press *After each Set of Push Press...

TuesdayAt-Home Metcon10 Rounds 12 Burpees 12 Air Squats 12 Push Ups 12 Sit ups Warm-upWarm-up2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 10 Scap Pull-Ups 5 BB Muscle Clean and Press* Into… 2 ROUNDS 5 Bent Over Rows 10 BB Back Rack Lunges** :20 BB OH Hold *1 Muscle Clean + 1 Press =...

Bootcamp 1/31/21Warm-upAMPRAP8 ☼2:30 minute cardio ☼Remaining time - Stretch/Mobility AMRAP12 ☼10 burpees ☼20 V-ups ☼30 sec couch stretch/per side ☼20 mountain climbers (1122) ☼2 wall walksMetcon (Time)Cash-In: 50 KBS (55/35) 21-15-9-15-21 ☼Double DB Front Rack Lunges (40/25) ☼Push ups (RX+ = Ring Push Ups) ☼OH Weighted Sit-ups (45/35) Cash-Out: 50 KBS (55/35)...

FridayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip StrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK...