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MondayWarm-upOn a 10min clock: 0:00-5:00 Row (easy pace) 5:00-10:00 5 Down Dog/Seal Pose Transitions 5 Elbow to floor stretch (each side) 5 Dynamic Squat Stretch 10 Wall Angels **2. Strength Prep** With an empty bar: 5 Clean Deadlifts 5 Stand, Shrug, High Pull 5 Muscle Cleans 5 Power Cleans (move feet) 5 Squat Cleans 5 Strict Press 5 Push Press 5 Push...

SundayWarm-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)Metcon (4 Rounds for reps) 4 rounds 15/12 cal AB 12 KB Goblet...

SaturdayWarm-up12:00 Amrap 1:00 Machine 5 light Single Arm Russian Kettle Bell Swings (each side) 10 Banded Pull Aparts 10 Ring Rows 10 Air Squats **2. Workout Prep** 1 set 5 Kettle Bell Swings (moderate weight) 5 Bench Press (moderate) 3 Strict Pull-Ups 5 Goblet SquatsMetcon3 Sets (1 Set every 10 minutes) 30 Kettle Bell Swings (70/53) 15 Bench...

FridayWarm-up10 min AMRAP 1 min easy row 5 situps (focus on leg extension during the situp to prep for ghd’s) 5 scap pull-ups 5 kip swings 5 hand release pushups 5 jump squats WeightliftingPower Clean x 1 Front Squat x2 Split Jerk x1 (Weight)Every 90 Seconds for 6 Sets at between 70-80%...

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...