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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,...

SaturdayWarm-upCoaches Choice MetconMetcon (Time)In Teams of 2 10-9-8-7-6-5-4-3-2-1 Alt DB Snatch Burpee over the DB From 12-22 MIn 1-2-3-4-5-6-7-8-9-10 Alt DB Hang Squat Clean Burpees over the DB Men 50 Women 35 Partner A does the round of 10 snatch and 10 burpees Partner B does the round of...

FridayWarm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)10-8-6-4-2-4-6-8-10 Increase Weight to 2 then decrease weight to be the same on...

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 WeightliftingDeadlift (Weight)In 20 Minutes build to a...

WednesdayWarm-upUpper Body Warm up3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations eachWeightliftingPush Press (Weight)In 15 Minutes Work To a 1 RM Push Press...