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FridayWarm-up8:00 Amrap 20 seconds Single Unders 5 Wall Balls 5 Deadlifts (empty bar) 5 Deadbugs (each) 5 Muscle Up Transition (Low Rings) **2. Strength Prep** Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference...

ThursdayWarm-up10 min AMRAP 1 min bike erg (easy pace) 5 GHD’s to parallel (focus on leg extension) 5 Hand Release Pushups 10 Bent-over Plate Rows **2. Workout Prep** 2 rounds 5/4 Calorie Bike Erg 5 GHD's 5 Dumbbell Bench Press 5 Ring RowsMetconMetcon (Time)4 rounds 25/20 Calorie Row 25 GHD or 25 V-Ups 25 Push-Ups 25 Ring Rows or...

WednesdayWarm-up3:00 Assault/Echo Bike (each pace) - into - 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks WeightliftingClean and Jerk (Weight)Every Minute (10:00) 5 Power...

TuesdayWarm-upBench Press Warm Up400 M Row into AMRAP 6 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)Work to a heavy single for the day Workout PrepWorkout Prep** 1 set 5...

MondayWarm-up7 min AMRAP 30-sec easy row 5 Back Squats (empty bar) 5 Shoulder to Overhead (empty bar) 5 Thrusters (empty bar)WeightliftingBack Squat (Weight)take 15 Minutes and build to a heavy single for the day A heavy single is not a one-rep max. The difference is that a heavy single...

SaturdayWeightliftingClean and Jerk (Weight)Clean & Jerk 3+2 (3 Cleans + 2 Jerks ) 4=70% 3=75% 3=80% Shoulder Press (5 x 5)Strict Press 5x5= 75%Back Squat (Weight) back Squats 2x4=75% 2x4=80%Warm-upWarm-Up (let's get really warm !!) 15-12-9 Calorie Machine (any machine available) Air Squats Burpees - into - 3 sets (empty bar) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats **2....

FridayWarm-up3 sets (empty bar) 30 second Single Unders 5 Snatch Deadlifts 5 Snatch High Pulls 5 High Hang Muscle Snatch 5 Snatch Push PressWeightliftingPower Snatch (7 x 2 )Every 90 Seconds 2 Power Snatch Building Workout Prep Workout Prep** 3 sets (Practice smooth transitions and laying the Jump rope down every...

ThursdayWarm-up6 min AMRAP 5 Wallballs (focus on breathing and arm cycling) 5 Hand Release Pushup 5 Rings Row (feet on the floor) 4 Box Get Overs (focus on the transition over the box) **2. Workout Prep** 1 set 5 Wall Balls 3 Ring Rows (feet elevated) 3 Deficit Push-Ups 1 Burpee Box Get OverMetconMetcon (4...

WednesdayWarm-up3:00 Machine (easy-moderate pace) -into- 6 min AMRAP 3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge) 5 Deadbugs (each side) 5 Kip Swings 3-5 Strict Pullups **2. Workout Prep** 2 sets (add weight each set) 10m Double Dumbbell Front Rack Walking Lunge 4 Double Dumbbell Deadlifts 1 Bar Muscle Up - rest...

TuesdayWarm-up8 min AMRAP 30-sec row (easy pace) 10-sec Handstand Hold 30-sec ski (easy pace) 5 Knee to Elbows 3 Power Cleans (empty bar-work up in weight) Workout PrepWorkout Prep** 1 set 5/4 Calorie Row 3 Handstand Push-Ups 2 Power Cleans 5/4 Calorie Ski 3 Toes to BarMetconMetcon (2 Rounds for reps)10 min AMRAP 12/9 Calorie Row 12 Handstand Push-Ups 12/9...