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MondayWarm-upWarm-up2 ROUNDS 200m/150m Row 10 Lunge + Lunge + Squat 10 Scap Push-Ups 5 Burpees Into… 2 ROUNDS 10 Scap Pull-Ups 8 Slow Ring Rows 6 Small Kip Swings 4 Bigger Kip Swings StrengthMetcon (Weight)EVERY 1:30 x 8 SETS* 1 Power Clean + 1 Front Squat + 2 Push Press *Work...

Bootcamp 1/17Warm-upTABATA WARM UP (:20 on/:10 rest) 4x Jump Rope 4x Plank Hold 4x Bike 4x Row 4x Hollow HoldWarm-upComplete w/ partner each movement (you go, I go style): 5 burpees 15 air squats 10 push-ups 20 sit-ups 2xMetcon (AMRAP - Reps)PARTNER WORKOUT Partners will work simultaneously for 24:00 minutes, alternating every 3:00 minutes between two...

FridayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

ThrusdayWarm-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 ApartsWeightliftingPush Press x2 Split Jerk x1 (Weight)Every 90 Seconds for...

WednesdayWarm-upWarm-up2 ROUNDS (7:00 CAP) 10 Wall Ball Front Squat 10 Wall Ball Deadlifts 10 Box Step-Ups 10 Wall Ball Push Press 250m Row StrengthMetcon (Weight)4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg Glute Bridge-Ups** *Keep weight moderate. **Athlete can complete unweighted or with DB in hips. -Rest As Needed b/t Sets- (Score is Weight) WorkoutFight Gone Bad...

TuesdayWarm-upWarm-upAMRAP x 7 MINUTES 8/6 Cal Bike 20 V-ups 8/6 Cal Bike 10 Kang Squats 8/6 Cal Bike 10 Broad Jumps StrengthMetcon (Weight)EMOM x 10 MINUTES 1 Power Clean + 2 Hang Power Clean + 1 Front Squat *Keep weight light-moderate. (Score is Weight) WorkoutMetcon (Time)2 ROUNDS FOR TIME 80/64 Cal Bike 100/80 Cal Row 40 Toes to Bar *Every 2:00, not...

MondayWarm-upWarm-upAMRAP x 7 MINUTES 100m Run 10 Alt. Step-Ups 100m Run 10 Slow Air Squats 100m Run 10 Broad Jumps StrengthMetcon (Weight)4 SETS 8 Tempo Front Squats (22X1) 4 Tall Box Jumps (Athlete Choice) -Rest as Needed b/t Sets- (Score is Weight) WorkoutMetcon (Time)FOR TIME 800m Run 50 Box Step-Overs (24/20) 25 DB...

Bootcamp 1/10/21Warm-up2:30 bike/row/run :60 couch stretch x each legWarm-up50 Singles 5 walk out plank, 2 pushups 20 hollow rocks 10 mountain climbers (1,1,2,2) x2 roundsMetcon4 rounds (8:00 work/1:00 rest): 0:00-2:00 50 Double Unders, into...

SaturdayWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)IN Teams of Two ALT ROUNDS 30 Rounds For time 5 Burpees 5 Chest to Bar 1 Clean & Jerk (185/155) 40 min HARD CAP RX+ sub 2 muscle up for C2B You go I go style ...