ThursdayWarm-up7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus on rolling out the shoulders)Workout PrepWorkout Prep With Partner 50m Run 5 Synchro Wall Balls 1 Wall Walk (each)WeightliftingDeadlift (Weight)Deadlift: 2 Deficit Deadlifts x 5 sets @70% of 1RM * Rest as needed between...
WednesdayWarm-up6 min AMRAP 30-sec single/double unders 5 Alternating V-ups (each side) 5 Knees to Elbows 2. Workout Prep 2 sets: 10 Double Unders 5 Toes to BarMetconMetcon (Time)100-80-60-40-20 Double Under 20 Toes to Bar after each setAuxillary WorkSuper Sets A1. Banded Pull Through 4 sets: 15 reps *Rest 1:00-1:30 b/t sets A2. Dbl Db...
TuesdayWarm-up3 sets: 10 PVC Pass Throughs 10 PVC Overhead Squats 5 Bench Press (empty bar - slow and controlled) 3 Inch worm with push up 3 Box Step-Ups (each side)WeightliftingBench Press (Weight)Bench Press: 2 Pause Bench Press x 5 sets @70% of 1RM *2-3 second pause* * Rest as needed between...
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...
saturdayWe tragically lost one of our own and we want to come together as a community to honor her heroic life. Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary School shooting on May 24th in Uvalde, Texas. The...
FridayWarm-up7 min AMRAP: 30 sec row (easy pace) 10 heel toe rocks 10 plate toe taps (each side) 5 Wall Balls (focus on breathing and arm cycling) 3 Box Jumps (increase in height across warmup) 2. Workout Prep 5/4 Calorie Row 5 Wall Balls (build in weight) 2 Box Jumps (build in...
ThursdayWarm-up3 sets: 30-sec Jump Rope 5 Burpees 3 Deadlifts (empty bar ) 8 Pike Push-upsWorkout PrepWorkout Prep 2 sets: 50m Run 2 Bar Facing Burpees 2 Power Cleans (build in weight)WeightliftingDeadlift (Weight)Deadlift: 3 Dead Stop Deadlifts x 5 sets @65% of 1RM * Rest as needed between sets * - Remember, for the...
WednesdayWarm-up7 min AMRAP: 50 M Run 5 Sit Ups 5 Overhead Squats (empty bar - build across) 10-sec handstand hold 3-inch worms WeightliftingSnatch x1 OHS x1 Hang Snatch x1 OHS x 1 (Weight)Every 90 Seconds for 6 Sets Stay at a Moderate Weight Workout PrepWorkout Prep 3 sets: 5 GHD’s 1...
TuesdayWarm-up3 Way Banded Shoulder Stretch Into 3 sets: 30 sec Bike or Row 10 Alternating V-ups 5 Knees to elbows 5 Tempo Bench Press (empty bar - focus on bar path)WeightliftingBench Press (Weight)Bench Press: 3 Tempo Bench Press x 5 sets @65% of 1RM *Tempo = 3 second negative...
MondayWarm-upSmall Green Band Warm Up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap Pull-ups 10 Alternating Lunge Steps WeightliftingFront Squat (Weight)Front Squat: 3 Tempo Front Squats x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion *...