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TuesdayWarm-up7 min AMRAP 30-sec bike (easy pace) 10 Alternating Dumbbell Snatch 5 Deadbugs (each side) 5 Shoulder Press (empty bar - build across)WeightliftingShoulder Press (Weight)4 x 6 @ 80% Every 2:30 Workout Prep10 second Assault Bike (Ramp it up) 3 Power Snatch (At workout weight) 10 second Assault Bike (Ramp it...

MondayWarm-upAMRAP 8 200 M Run 10 Air Squats 10 Sit Ups 10 Green Band Walks Left and Right WeightliftingBack Squat (Weight)4 x 6 @ 80% Every 3 Min Workout Prep Workout Prep** 100m Run (workout pace) 5 Toes to Bar 100m RunMetconMetcon (Time)For Time: 25 Toes to Bar 400m Run 25 Toes...

SaturdayWarm-up3:00 Row (easy pace) - into - Every Minute (5:00) 4 Dumbbell Push Press (light) 4 Burpees 8 Jumping Split Lunges (4 Each leg) **2. Workout Prep** - With Partner - 3 Sets 100m Row (each) 3-5 Handstand Push-Ups (each) 10ft Back Rack Lunge (Each) 10ft Front Rack Lunge (Each) 10ft Overhead Lunge (Each) * Both go through the...

FridayWarm-up2:00 Run (easy pace) -into- 3 rounds 3 Scap pull-ups 3 Push Ups 3 Box Step-ups (each side) 3 Muscle Snatch (empty Bar) 3 Snatch Push Press (empty Bar) 3 Overhead Squats (empty Bar) 3 Squat Snatch (empty Bar) -into- 2:00 Build up to Snatch Weight **2. Workout Prep** 1 set 50m Run (workout pace) 4 Box Jump Overs 2 Squat...

ThursdayWarm-up6 min AMRAP 30-sec assault bike 7-floor plate press 5 Sandbags over box (lightweight - focus on transition) . - After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) - WeightliftingShoulder Press (Weight)6 x 2 @ 85% Every 2 MInutes Workout PrepWorkout Prep** 1...

WednesdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

TuesdayWarm-up10 min AMRAP 1 min row (easy pace) 5 scap pullups 10 Alternating V-Ups 2 Muscle Clean + Shoulder Press (Empty Bar) 2 Hang Power Clean + Push Press 2 Clean and Jerks WeightliftingBench Press (Weight) 6 x 2 @ 85 % Every 2 MInutes Have athletes practice good bar path while...

MondayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

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 Two You go I go :30Sec on...

FridayWarm-up10 min AMRAP 1 round of rowling (5 burpee penalty max) 5 Single DB Deadlift (each side) 5 Single DB Hang Cleans (each side) 5 Single DB Shoulder to Overhead (each side) **2. Workout Prep** 1 set 5/4 Calorie Row 4 Alternating Hang Dumbbell Clean and Jerks 5/4 Calorie Row 2 Burpee over RowMetconMetcon (2 Rounds...