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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....

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...

SaturdayWarm-up3:00 Machine of choice (increase intensity every 1:00) - into - 3 sets 30 seconds Jump Rope 50m Run (25 down and Back) 5 Slam Balls (Wallballs) 3 Up DownsWorkout PrepWorkout Prep** 2 sets 3 Sandball Slams 3 Burpees 100m Run - rest 30 seconds between each movement -MetconEvery Minute (8 sets (24:00)) Minute 1: 15...

FridayWarm-up10 min AMRAP 1-minute machine of choice 30-sec singles/doubles 5 Wallballs (focus on breathing/arm cycling) 5 Alt V-ups (each side) 5 Knees to Elbows Workout PrepWorkout Prep** 2 sets 5 Wall Balls 10 Double Unders 5 Toes to Bar - rest 30 seconds between sets -MetconMetcon (Time)3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60...

ThursdayWarm-up3 Way Banded Shoulder Stretch -INTO- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box JumpsWeightliftingShoulder Press (Weight)Shoulder Press: - Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6...

WednesdayWarm-up3 Sets 30-sec assault bike 10-sec handstand hold 3 Up Downs 15 Plate Toe Taps (each side) 10 Ring Rows Workout PrepWorkout Prep** 1 set 5/4 Calorie Assault Bike 5 Pull-Ups 3 Strict Handstand Push-Ups 1 Burpee Pull-Up 5/4 Calorie Assault BikMetconMetcon (Time)20/15 Calorie Assault Bike 30 Pull-Ups 20/15 Calorie Assault Bike 20 Strict Handstand Push Ups 20/15 Calorie...

TuesdayWarm-up3:00 Bike - into - 3 sets 5 GHD’s to parallel (focus on extension) 5 Alt. DB Hang Clean and Jerks (each side - lightweight) 5 Box Steps up (each side - bodyweight only) 5 Jumping Air Squats - into - 3 Sets 5 Slow and Controlled Banded Back Squats (empty bar/ add weight) 20...

MondayWarm-up5 min AMRAP 1 min easy row 10-floor plate press 10 pass-throughs with PVC pipe 5 Birddogs (each side) - into - 3 sets (Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch High Pulls (From High Hang) 3 Muscle Snatch 3 Snatch Push Press 3 Overhead Squats WeightliftingSnatch (Weight)3 Squat Snatch x 10 sets @70% of 1RM...