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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...

09/29/2020Warm-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 WeightliftingClean x1 Front Squat x2 Jerk x1...

09/28/2020Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingPush Press (Weight)3 x 3 3 Sets of 3...

09/26/2020Warm-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 (AMRAP - Rounds and Reps)IN TEAMS...

09/25/2020Warm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)5 Rounds MIN 1 5 REPS @ 55% MIN 2 REST MIN 3 MAX...

ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 20 Shoulder Taps :20 Hollow Body Hold 10 Reverse Lunges 10 Russian KBS StrengthDeadlift (8-8-8)8-8-8* Deadlift *Start moderate build to moderate-heavy. (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)5 SETS* AMRAP x 2 MINUTES 5 Push Press (115/75)|(75/55) 10 Burpees over the bar -Rest 1:00 b/t Sets- *Pick up where you left off each...

TuesdayWarm-upWarm-upAMRAP x 5 MINUTES 1 Burpee 2 Alt. Step-ups 3 Air Squats 4 Tuck-ups StrengthBack Squat (8-8-8)8-8-8* Back Squat *Start moderate build to moderate-heavy. (Score is Weight) Workout"VIBRANIUM" (Time)2 ROUNDS FOR TIME 16 Box Jumps (30/24)|(24/20) 18 Toes to Bar 20 Front Squats (155/105)|(115/75) -Hard Cap 10:00- (Score is Time) ...

MondayWarm-upWarm-up3 SETS* (5:00 CAP) 20 Jumping Jacks 100m Run 8 Good Mornings 6 Snatch Grip Deadlifts 4 Muscle Snatches *Start first set with PVC, second set with PVC or barbell (athlete choice), third set with barbell. StrengthMetcon (Weight)6 SETS 1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 1 Hang...