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-up3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy) - into - 3 sets 10 Single Arm Russian kettlebell swings (each) 10 Air Squats + 2-second pause at the bottom 10 Alternating Box Step Ups 3 Inch Worms **2. Workout Prep** 2 sets 5/4 Calorie Bike (workout pace) 5 Kettlebell Swings 10ft Kettlebell Walking Lunge -...
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-up3 Minutes on Machine INTO Upper 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 ApartsWorkout Prep1 set 100m Run (workout pace) 3 Pull-Ups 6...
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 (3 Rounds for reps)In Teams of...
FridayWarm-up3 Way Banded Shoulder Stretch Into 3 sets 5 Synchro Knees to Elbows 5 Synchro Lunge Steps (each side) 5 Single Arm DB Strict Press (light weight -each side) 5 Single Arm Split Jerk (each - focus on footwork and recovery with the front foot)WeightliftingSplit Jerk (Weight)10-15 Minutes of...
ThursdayWarm-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...
WednesdayWarm-up3 Minutes on the Rower Into Warm 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...
TuesdayWarm-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...
MondayWarm-up Green Banded Work Into 3 sets 30 sec Row 10 Floor Plate Press 3 Sandbag Squats (light- focus on tall torso and stable core) **2. Workout Prep** 2 sets 100m Row (workout pace) 5 Push-Ups 2 Sandbag Squats (add weight for set two)MetconMetcon (Time)5 Rounds 300/250m Row 20 Pushups 6 Sandbag Squats (150/100) (OR Front Squats (185/125) Auxillary...