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MondayWarm-up8 min AMRAP 25-sec assault bike (easy) 25-sec assault bike (moderate) 10-sec assault bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) **2. Workout Prep** 1:1 With Partner (Each perform then move to the next set) 30-second Bike (easy) into 20-second Bike (moderate) into 10-second Bike (hard)MetconMetcon (Time)Teams of 2...

FridayWarm-up5:00 Machine (30 secs fast/30 secs slow) - into- 3 sets 1 Zombie Rope Climb 3 Muscle Snatch (empty bar) 3 Muscle Clean + Shoulder Press (empty bar) 3 Low Box JumpsWorkout PrepWorkout Prep** - Give athletes 5-7 minutes to work up in weight on Power Snatch/Clean and Jerk while hitting a...

ThursdayWarm-up3 Way Shoulder Stretch - Into- 6 min AMRAP 10 Heel-Toe Rocks 30-sec Singles Unders 10-sec Handstand Hold 3 Inchworms (optional with feet on box)WeightliftingShoulder Press (Weight)Work up to a heavy single for the day Workout PrepWorkout Prep** 2 sets 15 Double Unders 1 Wall Walk - rest 30 seconds between sets (practice smooth...

WednesdayWarm-up2 Min AB -Into-Warm 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...

TuesdayWarm-up5 min AMRAP 10-sec handstand hold 3 Push Press (empty bar - build across) 3 Front Squats (empty bar - build across) 3 Overhead Squats (empty bar - build across) Workout Prep Workout Prep** 3 sets (Add weight) 1 Squat Snatch + 1 Overhead Squat 1 Strict Handstand Push Up 1 Kipping Handstand Push...

MondayWarm-up8 min AMRAP 1 min Machine (easy pace) 10 Heel Toe Rocks 15 Plate Toe Touches (each side) 5 Deadbugs (each side) - into - 3 sets (Empty Barbell) 3 Clean Grip Deadlifts 3 Clean High Pulls (From High Hang) 3 Muscle Clean + Shoulder Press 3 Front Squats 3 Hang Squat Cleans + 3 Push...

FridayWe will be collecting donations for Homward Bound Animal Shelter at both of today's classes. Thank you so much for your generosity and support. Merry Christmas!!Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and...

ThursdayWarm-upWarm-up8 min AMRAP 1 min easy ski or row 3 Sandbag Deadlifts 3 Hang Cleans 3 Shoulder Press 10 Alternating V-Ups WeightliftingShoulder Press (Weight)Shoulder Press: - Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.Workout PrepWorkout...

WednesdayWarm-up4 sets 30-sec easy row 5 down dog/seal pose transitions 15 plate hops 4 lateral hops over rower **2. Workout Prep** 2 sets 5/4 Calorie Row 2 Burpee over rower - rest 30 seconds between sets -MetconMetcon (Time)2:00 Amrap 12/10 Calorie Row 100 Burpee over Rower - Rest 1:00 - * Continue until 100 Burpees are completed...

TuesdayWarm-up10-minute Amrap 1:00 Machine 10 Banded Good Mornings 10-sec handstand hold 5 Single Arm Dumbbell Press (each side) 5 Alt. Dumbbell Snatch (lightweight - focus on transition) - into - 3 Sets 5 Slow and Controlled Banded Back Squats (empty bar/ add weight)WeightliftingBack Squat (Weight)Back Squat: - Establish a 4 RM for the day....