TuesdayWarm-up3 minute Row - 3 x (30 sec easy, 20 sec med, 10 sec fast) -into- 6 min amrap: 3 inch worms 4 Up downs over Rower 5 Sit ups (focus on leg extension) Workout Prep1 set: 5/4 Calorie Row (workout pace) 5 GHD’s 2 Burpee over RowerMetconMetcon (Time)5 Sets 30/24 Calorie...
MondayWarm-up2:00 Run/2:00 Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups 5 Thrusters (empty bar - build)Workout Prep1 set: 5 Pull-ups 5 Thrusters 100m Run (workout pace)MetconMetcon (Time)50 Pull-ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-ups 22 Min cap ...
SaturdayWarm-up3 sets 30-sec bike (easy) 5 Snatch Grip Deadlift (empty bar) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead Squats (empty bar) 5 Squat Snatch (empty bar) Take 15 Minutes and build to a moderately heavy Snatch 2. Workout Prep 3 sets: 10-sec Assault Bike (workout...
FridayWarm-up2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-upsWorkout Prepwith a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro Toes to Bar 5 Handstand Push-ups (each)MetconMetcon (Time)Teams of 2 100 Box Jump Overs (24/20) 50 Synchro Toes to Bar 100 Handstand Push-ups 50 Synchro Toes to Bar 100 Box...
ThursdayWarm-up3 sets: :45-second Machine (different every set) 10yd Sled Push (empty) 10yd Sled Pull (empty) 3 Dumbbell Deadlifts :10 sec Sandbag Hold 2. Workout Prep Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.MetconMetcon (3...
WednesdayWarm-up3 Way Banded Shoulder Stretch Into 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump RopeWorkout Prep Workout Prep 1 set: 5 Push Press 2 Burpee Over Bar 10 Double UndersMetconMetcon (Time)7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Time cap...
TuesdayWarm-up8 min amrap: :20 sec Assault Bike (arms) :20 sec Assault Bike (legs) :20 sec Assault Bike (both) 5 Wall Ball Squats 5 Wall Ball Presses 5 GHD to Parallel 5 Scap Pull-ups 2. Workout Prep 1 set: 20-sec Assault Bike (workout pace) 5 Wall Balls 5 GHD’s 5 Chest to BarMetconMetcon (Time)2 Rounds 50/40 Calorie...
MondayWarm-up400 Meter Run Into AMRAP 8 5 Deadlifts (empty bar) 5 Hang Power Cleans 5 Push Press 3 World's Greatest Stretch ( both sides) Workout Prep2 Sets 50 M Run 2 Clean and Jerks (building)MetconMetcon (5 Rounds for reps)5 Sets Every 3:30 200 M Run 12 Clean and Jerks...
SaturdayWarm-up400 Meter Run -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5 Deadlifts (empty bar - build across sets) 10 Box Step Ups Workout PrepWorkout Prep 2 sets: 5 Dumbbell Shoulder to Overhead 5 Deadlifts (build up in weight) 2 Box Jump Overs (build up in height)Metcon (Time)5 rounds 21 Dumbbell Shoulder to...
FridayWarm-up3 sets: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2. Workout Prep 1 set: 1 Rope Climb (half way) 1 Wall Walk 5 Push-upsMetconMetcon (AMRAP - Reps)5 sets: 2:00 Amrap 2 Rope Climbs (OR 8 Burpee Pull-ups) 4 Wall Walks Max effort Push-ups —rest 3 minute between sets—Auxillary WorkRear foot elevated...