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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 ApartsWorkout PrepWorkout Prep** 2 sets 100m Run 15 Double Unders 5 Push Ups (add...

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 WeightliftingDeadlift (Weight)6 x 3 @ 80% Every 2...

WednesdayWarm-up7 min AMRAP 30-sec assault bike (easy pace) 5 Single Arm DB Strict Press (each side) 3-inch worms + extra pushup 5 Kipping Pull-upsWeightliftingShoulder Press (Weight)3 Shoulder Press x 6 sets @80% of 1RM * Complete a set every 90 seconds *Workout Prep20 Sec. Assault Bike (workout pace) 5 Single Arm...

TuesdayWarm-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...

MondayWarm-up2:00 Machine -into- 3 rounds 10 Banded Pull Aparts 5 Bench Press (Empty bar-Build across rounds but stay light) 10 Goblet Squats (light) WeightliftingBench Press (Weight)3 Bench Press x 6 sets @80% of 1RM * Complete a set every 90 seconds *Workout Prep Workout Prep** 2 sets 15 sec. Row (workout Pace) 5 Thrusters (empty...

SaturdayWarm-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 ApartsMetconMetcon (Time)Teams of 2 150/120 Calorie Assault Bike 30 Rope Climbs or...

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...

ThursdayWarm-up8 min AMRAP 1 min easy Machine 5 Elbow to floor stretch (each side) 10 Single Arm Dumbbell Push Press (each) 20 Single unders WeightliftingShoulder Press (Weight)6 x 2 @ 75% Every 90 Seconds Workout Prep2 sets 10 Double Unders 3 Handstand Push-Ups (Strict or Kipping)MetconMetcon (Time)10 rounds 35 Double Unders 8 Handstand Push-Ups...

WednesdayWarm-up6 min AMRAP 3 up-downs 3 box step up (each side) 5 Clean and Jerks (empty bar - build across, stay light) **2. Workout Prep** 3 Sets 2 Clean and Jerks (work up in weight) 2 Burpee Box Jump Overs (practice transition)MetconMetcon (Time)For Time: 3-6-9-12-9-6-3 Clean and Jerk (155/105) Burpee Box Jump Over (24/20) Time Cap...

TuesdayWarm-up5 min AMRAP 1 min assault bike 5 World’s Greatest Stretch (each side) 3-inch worms **2. Workout Prep** 1 set 10 Air Squats (fast) 20 Second Bike (at workout pace)MetconMetcon (Calories)5 Sets 2:00 Amrap 30 Air Squats Max Calorie Assault Bike - Rest 2:00 between sets -Warm-up2 sets 5 Push-Ups (Slow negative) 10 Ring Rows -into- 2 Bench Press...