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TuesdayWarm-upWarm-upEMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1 - Lunges MIN 2 - Alt. DB Deadlifts MIN 3 - Single DB Strict Press MIN 4 - Alt. Bird Dogs MIN 5 - Slow Deadbugs StrengthBench Press (5-4-3-5-4-3)5-4-3-5-4-3* Bench Press *Keep weight moderate-heavy. (Score is Weight) WorkoutMetcon (AMRAP - Rounds...

MondayWarm-upWarm-up2 ROUNDS 10 Step-Ups 10 Up-Downs 10 BB Snatch Grip Deadlift Into… 1 ROUND 8 Box Jumps 8 Burpees 8 BB Snatch Grip Upright Row StrengthHang Power Snatch (Weight)Every 90 Seconds for 8 Sets Hang Power Snatch x 1 Hang Snatch x 1 *Keep weight moderate. (Score is Weight) WorkoutMetcon...

Bootcamp 11/8Warm-upRun Stretch/Mobility -10 PVC Pass Throughs -10 PVC Good Mornings -10 PVC OHS -10 leg swings each leg -5 rollover to splitWarm-up5 lunges each leg 10 mountain climbers 15 air squats 20 hollow rocks 10 push ups Elbows and toes plank holdWarm-upWOD-Specific Warm Up Toes to Bar: -10x kipping swings -10x knees to chest -10x T2B Turkish Get-Ups: -Review movement -Start w/...

SaturdayWarm-upCoaches Choice MetconMetcon (Time)With a partner 1-10 HSPU (Deficit Rx +) 10-1 Squat Cleans (155/103)(185/133) Partner A performs a whole round then Partner B performs a whole round. ...

ThursdayWarm-upWarm-upEMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1: Good Mornings MIN 2: Cal Bike (EZ) MIN 3: Glute Bridge MIN 4: Cal Bike (MOD) MIN 5: Up-Downs StrengthDeadlift (6x5)ON A 15:00 RUNNING CLOCK...

WednesdayWarm-upWarm-up3 SETS (5:00 CAP) 35 Single Unders (Progress to Double Unders optional) 10 Kip Swings 5 Slow Ring Rows 10 DB Seesaw Shoulder Press StrengthPush Press (6x5)ON A 12:00 RUNNING CLOCK...

FridayWarm-upWarm-upAMRAP x 6 MINUTES 200m Row 8/8 Alt. DB DL 8/8 Single DB Russian Swings 8 Kips Swings 8 Tuck-ups StrengthMetcon (Weight)5 SETS 2 Hang Power Cleans + 2 Power Cleans + 2 Front Squats (Score is Weight) WorkoutMetcon (AMRAP - Reps)EVERY 3:00 x 5 SETS 12 Toes to Bar 15/12 Cal Row Max Power Cleans (135/95)|(95/65) -Rest :30 b/t Sets- (Score...

MondayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :45 Row (EZ) MIN 2 - :45 Shoulder Taps MIN 3 - :45 Row (Mod) MIN 4 - :45 Up-Downs MIN 5 - :45 Row (Mod-hard) StrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 KB Z-Press MIN 2 - 12...

Bootcamp 11/1Warm-upGeneral Warm Up 600m jog (to HollyDell stop sign), then on your own: 10 shoulder PVS pass throughs 10 PVC overhead squats 10 PVC leg swings each leg 10 rollover to split 30 sec pigeon hold each sideWarm-upWOD-Specific Warm Up 3 Rounds (For quality): -10 burpees -15 V-ups -10 mountain climbers (1, 1,...