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SaturdayWarm-up3 rounds 1:00 Machine 10 Ring Rows 30 sec. Plank (Elbows) 5 Single Arm Dumbbell Power Cleans (each) - into - 3 Rounds (empty barbell) 3 Clean Deadlifts 3 Muscle Cleans 3 Hang Power Cleans 3 Kip Swings - into - 3 Rounds (build in weight) 3 Power Cleans (singles) 3 Pull-Ups **2. Workout Prep** 1 round 20 sec. Bike ...

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 ApartsWarm-up2 Rounds 5 snatch grip deadlifts 5 snatch high pulls 5 muscle snatch 5 power...

ThursdayWarm-up6 min AMRAP 30-sec Machine 5 Dead Bugs (each side) 5 Bench Press (empty bar) 5 Deadlifts (empty bar) 5 Wall Balls (focus on breathing/cycling arms) -into- 6 min AMRAP Build to 60% on Bench Press and DeadliftWeightliftingBench Press (Weight)Bench Press - 5 sets x 10 reps @ 60% 1RM Bench Press * Complete a...

WednesdayWarm-up10 min AMRAP 30-sec single unders 10 Heel to toes rocks 5 Single DB Hang Cleans (each side - lightweight) 5 Single DB Shoulder to Overhead (each side - lightweight) 3 Elbow to Floor stretch (each side) **2. Workout Prep** 2 rounds 4 Alt. Dumbbell Hang Clean And Jerks (lightweight) 10 Double UndersMetconMetcon (Time)For...

TuesdayWarm-up10 min AMRAP 1 min bike (30-sec easy/20-sec mod/10-sec hard) 5 Back Squats (empty bar - build across) 4 Up Downs + Box Step Up 5 Sandbag to Shoulder (lightweight - focus on transition) **2. Strength Prep** Have athletes build up to 60% in 3-4 sets hitting 3-5 reps a set.Workout...

MondayWarm-up2 Rounds (each) Partner Rowling *synchro burpees for every meter over/under (Max of 5 penalty burpees) -into- 5 min AMRAP 30-sec jump rope 6 lunges (in place) 5 synchro v-ups (each side) 5 scap pull-ups **2. Workout Prep** 1 set (each) 15 Sec. Row (workout Pace) 4 Jumping Split Lunges (total) 2 Knees to Elbows + 2 Toes...

SaturdayWarm-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 MetconMetcon (Time)In Teams of Two 800 Meter...

FridayWarm-up4 rounds (each) 100 M Run (Jog) 30-sec row (Moderate) 5 down dog/seal transitions **2. Workout Prep** 1 set 30 sec. Run (workout pace) - Partner rows (workout pace) while partner runs (each goes through)MetconMetcon (Distance)Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row - Switch when partner finishes...

ThursdayWarm-up10 min Amrap 1:00 Machine 10 Ring Rows 5 Air Squats + 2 sec. Hold at the bottom 5 Clean Deadlifts (Empty Bar) 5 Muscle Cleans (Empty Bar) 5 Shoulder Press (Empty Bar) - Into - 3 rounds (Building Weight) 3 Clean Deadlifts 2 Hang Power Cleans 1 Push Press 1 Clean and JerkWorkout PrepWorkout Prep** 1 set 3...