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FridayWarm-up10 min AMRAP 1 minute easy row 5 front squats (empty bar) 5 shoulder to overhead (empty bar) 10-sec handstand hold **2. Workout Prep** 1 set 8/6 Calorie Row (workout pace) 3 Strict Hand Stand Push Ups 3 Front Squats 3 Push PressMetconMetcon (3 Rounds for reps)16-14-12 Calorie Row Strict Handstand Push-Ups - @8:00 - 16-14-12 Calorie Row Front Squats (95/65) -...

ThursdayWarm-up10 min AMRAP 5 Deadbugs (each side) 5 Hang Muscle Clean (Empty Bar) 5 Shoulder Press (Empty Bar) 10 yd sled push 10 yd sled pull 5 yd butt kickers 5 yd high kneesWeightliftingShoulder Press (Weight)Shoulder Press: - MAX OUT DAY! Max out day! Go by feel and make smooth, calculated jumps in weight...

WednesdayWarm-up3:00 Row - Into - 3 sets 1 Zombie Rope climb or 5 Single Arm Ring Row (each) 10 Alternating V-Ups 5 Deadlifts (empty bar - begin to build for strength) WeightliftingDeadlift (Weight)20 Minutes to Build to a 1RM Deadlift: - MAX OUT DAY! Try and reach a Max in 6-8 working sets (not...

TuesdayWarm-up3 sets 30-sec single unders 5 wall balls (focus on breathing and cycling arms) 5 KB swings to eye level 5 dead bugs (each side) 5 Bench Press (empty bar - begin to build for strength)WeightliftingBench Press (Weight)Bench Press: - MAX OUT DAY! Rest a little longer than normal between sets when...

MondayWarm-up7 min amrap 30 sec easy bike 3 World’s Greatest Stretch (each side) 5 Down Dog/Seal Pose Transitions 3 Box Step-ups (each side) 5 Back Squats (empty bar - begin to build for strength)WeightliftingStrength Prep** 20 Minutes to Find a 1RM After Warm Up, athletes should aim to start around 60%. Back...

SaturdayWarm-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 Metcon"9/11" (Time)FOR TIME 2001m Run* 11 Box Jumps (30/24) 11...

FridayWarm-up10:00 Amrap 10/8 Calorie Machine 10 Kettlebell Suitcase Deadlifts (Left and Right) 10 PVC Pass Throughs 10 PVC Overhead Squats 3 Inch Worms Workout PrepWorkout Prep** 1 set 5 "Touch and Go" Power Snatch (light) 2 Bar Facing Burpees * After the first workout, make sure athletes recover and add weight while hitting...

ThursdayWarm-upWith Partner "Rowling" (5 sets) * Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m * * Max Penalty is 5 (you're welcome)WeightliftingShoulder Press (Weight)6 x 2 @ 80% Every 90 Seconds Workout PrepWorkout Prep** 10 sec. Assault Bike - rest 10...

WednesdayWarm-up6 min AMRAP 5 Wall Balls (focus on breathing/arm cycling) 5 Slow and Controlled Push-Ups 5 Stepback Lunges (each side) 3 World’s Greatest Stretch (each side)WeightliftingBack Squat (Weight)6 x 2 @ 80% Every 2 Minutes Workout PrepWorkout Prep** 1 set 5 Wall Balls (workout weight) 3 Deficit Push-Ups 10m Dumbbell Lunge WalkMetconAthletes should find...

TuesdayWarm-upBench Press Warm Up400 Meter Run into AMRAP 6 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)6 x 2 @ 80% Every 90 Seconds Workout Prep50M Run 3...