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 MetconMetcon (Time)In Teams of 2 You Go...
FridayMetcon2:00 Machine -into- 3 rounds 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10 Alternating V-Ups 10 Jumping Air Squats 5 Up DownsWeightliftingPush Jerk x 1 Split Jerk x1 (Weight)1 Push Press + 1 Split Jerk x 5 Working Sets * 10-15 minutes * -...
ThursdayWarm-upWith a partner perform 10 Rounds of "rowling" 1 burpee penalty for any meter over or under 100 Into 4 Sets of 5 Cal Row 5 Wall Ball Thrusters 5 Ring Rows Workout Prep2 sets: 5/4 Calorie Row 5 Wall Balls 5 Pull-Ups * 2nd set perform 3-5 Chest...
WednesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This...
TuesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This...
MondayWarm-up1 Round Through 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position 10 yd lunge walk with torso twist towards front...
SaturdayWarm-up3:00 Jump Rope -into- 2:00 Run -into- 3 sets (10 minutes) 10 Ring Rows 30ft empty sled Walk 20 Alternating V-Ups **2. Workout Prep** Take some time to have athletes practice rope climbs. Even if they don't plan to perform them in the workout, it would still be beneficial to get some time in. -...
FridayWarm-up20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Pressing Snatch Balance WeightliftingSnatch Push Press+ Snatch Balance (Weight)10-15 Minutes 1 Snatch Push Press + 1 Snatch Balance x 5...
ThursdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This...
WednesdayWarm-up3 sets 30-sec Assault bike (build in pace) 5 GHDs to parallel (focus on leg extension) 3 Front Squats (empty bar - build across) 3 Overhead Squats (empty bar - build across) **2. Workout Prep** Take 5-8 minutes to set up lanes and have athletes practice transitions on GHDs and Assault...