TuesdayWarm-up3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 1¼ Squats (empty bar)WeightliftingFront Squat (Weight)Front Squat: 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest...
MondayWarm-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 MetconMetcon (Time)"1776" IN Teams of Two 17 Deadlifts...
SaturdayWarm-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 (Time)In Teams of 2 "you go I go " 20 Rounds...
FridayWarm-up3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front SquatsMetconMetcon (Time)Partner Throwdown Friday 1000/850m row (split) 100 double unders (each, at the same time) 50...
ThursdayWarm-up3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-upsWeightliftingDeadlift: Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85%...
WednesdayWarm-up10 min AMRAP: 30 sec Ski Erg or Row 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20 sec Ski or Row (workout pace) 5 GHD’s 5 Wall BallsMetconMetcon (Time)For time: 5 Rounds 20/16 Calorie Ski Erg (OR...
TuesdayWarm-up3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar)WeightliftingFront Squat (Weight)1 Pause Front Squat + Front Squat Pause for 3 Seconds at the bottom of the squat then perform a front squat with no tempo 5 Sets @...
MondayWarm-upWeightliftingBench Press (Weight)10 Reps @ 55% 8 Reps @ 65% 5 Reps @ 70% 3 Reps @ 75% 1 Rep @ 85% Rest as Needed btw Sets MetconMetcon (Time)4 Sets 20 Burpees 3 Rope Climbs Rest 1:1 Time Cap per set 3 minutes ...
SaturdayWarm-up3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout Prep 5/4 Calorie Row 5 Dumbbell Bench Press 5/4 Calorie RowMetcon (8 Rounds for reps)Every 4:00 (8 sets) 15/12 Calorie Row 10 Dumbbell Bench Press (50s/35s) 15/12 Calorie RowMetcon...
FridayWarm-upGreen Band Warm UP 2 Sets 10 Steps Left and Right 10 Air Squats 10 Glute Bridges -into- 3 sets 10 ring rows 5 Back Squats (empty bar) Workout Prep Workout Prep 3 sets: 2 Back Squats (work up in weight) 3 Pull-ups (set 1) 3 Chest to Bar (set 2) 2...