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ThursdayWarm-upMovement Prep/Activation and Increasing Heart Rate** With Partner (1:1) Each (Alternate every 1:00) 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row **2. Workout Prep** With Partner 2 sets (Each) 20 Second Row (workout Pace) Have athletes practice transitioning in and out smoothlyMetconMetcon (Time)Teams of 2 10 rounds (each) 300/250m Row - You go, I go -Auxillary...

WednesdayWarm-up10 min AMRAP 1 min bike 10 Band Pull-aparts 5 Bench (empty bar - build across) 10 Banded Good Mornings 5 Deadlifts (empty bar - build across sets) 10 Goblet Squats (light weight - focus on form) **2. Strength Prep** - Use warm up as building sets to weights (give more time if...

TuesdayWarm-up10 min AMRAP 1 min easy row 5 dynamic squat stretch 10 Alternating V-Ups 5 scap pull-ups 3 up-downs **2.Strength Prep** 1 set 5 Tempo Back Squats 3/3/1 (empty bar) (3 secs Negative/ 3 sec Pause/ 1 sec stand) - into - Have athletes build up to 60% in 3-4 sets hitting 2-3 reps a setWorkout...

SaturdayWarm-upvery min (7:00) 3 Burpees 5 Box Jump (low) 7 Wall Balls * Move fast and get the heart rate up MetconMetcon (Time)Teams of 2 150/120 Calorie Assault Bike 10x100ft Farmer Carry (100s/70s) (5 each 1:1) 100/75 Calorie Assault Bike 50 Power Snatches (135/95) 50/40 Calorie Assault Bike 30 Muscle Ups or 50...

FridayWarm-upMovement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 1 min row easy 5 Scap Pushups 5 Floor Plate Push 5 Situps (practice extension of the legs during sitting up to prep for GHD’s) 5 Muscle Cleans (empty bar) 5 Front Squats (empty bar) 5 Push Press (empty bar)MetconMetcon (3 Rounds for reps)(12:00...

ThursdayWarm-up10 min AMRAP 1:00 Row or Bike 5 Single Arm DB Deadlift (each side - light weight) 5 Alt DB Hang Snatch (each side - light weight) 20 Plate Hops 3 Broad Jumps Workout PrepWorkout Prep** 1 set 20 Double Unders or 20 single unders 3 Devil's Press (light/moderate) 2 Box Jumps + Step...

WednesdayWarm-up7 min AMRAP 45 sec row 5 Elbow to Floor Stretch (each side) 5 Dynamic Squat Stretch 5 light wallballs 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Clean 5 Front Squats - into - 3-5 sets 1 Squat Clean (building up each set to...

TuesdayWarm-up7 min AMRAP 30 sec easy bike 5 Dead-bugs (each side) 5 Glute Bridge (2 sec pause at top) 5 Deadlifts (empty bar - build across sets) Workout PrepWorkout Prep** 2 sets 20 Second Assault Bike 3 Deadlifts (at workout weight) - rest 30 seconds between sets -MetconMetcon (Time)3 sets (3 Rounds = 1 Set) 3...

MondayWarm-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 Weightlifting- into - 2 sets (empty bar) 1...

Bootcamp 2/28/21Metcon (AMRAP - Rounds and Reps)AMRAP24 2 TGU - (1122) (35/20) 8 Box Jumps (24/20) 16 Ball Slams 2 Wall climbs 8 WBS (30/20) 16 Russian twists (30/20) *On the 0:00, 6:00, 12:00, 18:00 - row 500m (if somehow the weather clears, we run! @dana) ...