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FridayWarm-up3:00 Machine (Build intensity) -into- 6 min AMRAP 50m jog 8 sit ups (focus on leg extension) 30-sec single unders **2. Workout Prep** 2 sets 50m Run (workout pace) 5 GHD's 10 Double Unders - rest 30 seconds between sets -MetconMetcon (Time)5 sets 400m Run 20 GHD's 60 Double Unders -rest 3:00 between rounds- 40 Min Cap ...

ThursdayWarm-upEvery minute (7:00 minutes) 5 Wall Ball front squats 5 Wall Ball Push Press 5 Ring Rows 5 Low Box Jumps + Step DownWeightliftingClean and Jerk (Weight)Every 90 Seconds Clean and Jerk These will be squat cleans and split jerks Perform 10 singles within 70-80% of 1RM Clean and Jerk Workout...

WednesdayWarm-up7 min AMRAP 30 sec easy bike 5 Jumping Squats 10 Floor Plate Press 10 Walking Lunge steps + Trunk Twist **2. Workout Prep** 2 rounds 15 sec. Bike (workout pace) 10ft Dumbbell Walking Lunge 5 Push UpsMetconMetcon (AMRAP - Rounds and Reps)18:00 Amrap 20/15 Calorie Assault Bike (24/20 Cal Row) 50ft Double Dumbbell Walking Lunge...

TuesdayWarm-up7 min AMRAP 10-sec handstand hold 10 Banded Good Mornings 5 Double Dumbbell Deadlifts 5 Dumbbell Hang Power Cleans 5 Dumbbell Push Press WeightliftingDeadlift x 5 Hang Power Clean x 3 Push Jerk x 1 (Weight)*10-12 minutes to work up to a heavy complexWorkout PrepWorkout Prep** 2 sets 3 Handstand Push-Ups 3 Deadlifts (add...

MondayWarm-up7 min AMRAP 30 sec. Easy row 3 Inch Worm into a deep squat 5 box step-ups (each side) 3 Snatch Push Press + 3 Overhead Squats (empty bar - build on touch and go reps)WeightliftingSnatch Grip Push Press x 2 OHS x 1 (Weight)- Work up to a...

SaturdayWarm-up3:00 Tabata Machine (20secs on/10secs off) - into - 3 rounds 3 Inch Worms 10 Dumbbell Suitcase Deadlifts (each) 10 V-Ups 10 Ring Rows **2. Workout Prep** 2 sets 30 Sec. Bike 5 Pull Ups 1 Sandbag Clean 1 Sandbag Squat (Workout up in weight)MetconMetcon (AMRAP - Reps)eams of 3 24:00 Amrap Partner 1: Max Calorie Bike Erg...

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 ApartsMetconMetcon (10 Rounds for reps)10 rounds (Every 4:00) 200m Run (Sprint) Athletes should...

ThursdayWarm-up10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step Ups (each side) WeightliftingThruster (Weight)Heavy Thruster * Work up to a heavy single for the day * 10-12:00 minutes to build up to a Heavy Thrusters. The bar will be taken from the...

WednesdayWarm-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 Prep Workout Prep** 2 sets 5 Wall Balls 15 Sec. Bike (at...

TuesdayWarm-up3 Way Banded Shoulder Stretch -Into- 7 min AMRAP 30-sec single unders 3 Snatch Deadlifts 3 Snatch High Pulls 3 Muscle Snatch 3 Power SnatchWeightliftingSnatch Grip Deadlift x 3 + Power Snatch x 2 (Weight)15 Minutes to work to a comfortable heavy We want athletes to focus on sinking their...