Blog

ThursdayWarm-up6 min AMRAP 1 min machine easy pace 5 Double DB deadlift (light weight - build to workout weight) 5 Double DB Shoulder to Overhead (light weight - build to workout weight) 5 DB Snatch each arm 2 sets - With a empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch...

Wednesday 2/10Warm-up10 min AMRAP 1 min assault bike (20 sec easy/10 moderate x 2) 5 sit ups (extend the legs when sitting up) 5 Deadlifts (empty bar - build across sets) 5 Alt V-ups (each side) 5 Bird dogs (each side) **2. Workout Prep** 2 sets 20 Sec Assault Bike (workout pace) 5 Sit...

TuesdayWarm-upWarm-upAMRAP x 6 MINUTES* 100m Run 8 Wall Ball Deadlifts 8 Wall Ball Strict Press 8 Wall Ball Front Squats 5 Up-Downs *At minute 3:00 combine the WB Strict Press and Front Squat to a Wall Ball Thruster. StrengthFront Squat (4x6)ON A 15:00 RUNNING CLOCK...

Monday 2/8Warm-upWarm Up: 10 min AMRAP 1 min easy Bike 4 Alternating Dumbbell Snatch 4 Alternating Dumbbell Clean and Jerk 3 Up downs 3 Elbow to floor Stretch (each side) Workout Prep** 2 sets (empty bar) 1 Snatch High Pull 1 Muscle Snatch 1 Power Snatch 2 Bar Facing Burpees 1 Clean High Pull 1 Muscle Clean +...

SaturdayWarm-up3 sets 1:00 Bike (easy/moderate pace) 20 Single Unders 10 Air Squats + 2 sec hold at the bottom 10 Ring Rows MetconMetcon (AMRAP - Reps)2 sets 12 minute partner AMRAP 200 double unders 90 wall balls (20/14) 10 Rope Climbs Max Burpee box jump overs (24"/20") Rest 6 Minutes between sets Score = burpee box...

FridayWarm-up10 min AMRAP 30 sec single unders 5 floor to elbow stretch (each side) 5 dynamic squat stretch 10 wall angels 5 scap pullups 5 Overhead Squats (PVC) Workout Prep** 3 Sets Set 1: 5 Muscle Snatch (empty bar) 5 Overhead Squats 5 Ring Rows Set 2: 3 Power Snatch Snatch (light weight) 3 Overhead Squats 3 Pull Ups Set ...

ThursdayWarm-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 Warm-up2 sets 20 sec. Assault Bike (workout...

WednesdayWarm-upWarm-upEMOM x 8 MINUTES MIN 1 - :45 Easy Pace Bike* MIN 2 - 12 Shoulder Taps - Plank reminder of time MIN 3 - 8/8 SA DB Strict Press (20x1) MIN 4 - 12 Up-Downs * Moderate Pace second round StrengthPush Press (12-12-10-10) 12-12-10-10* Push Press *After each Set of Push Press...

TuesdayAt-Home Metcon10 Rounds 12 Burpees 12 Air Squats 12 Push Ups 12 Sit ups Warm-upWarm-up2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 10 Scap Pull-Ups 5 BB Muscle Clean and Press* Into… 2 ROUNDS 5 Bent Over Rows 10 BB Back Rack Lunges** :20 BB OH Hold *1 Muscle Clean + 1 Press =...