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Saturday March 14Warm-upWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)AMRAP 32 in teams of 2: 32 Wall balls (20, 14) 32 Alt. DB Snatches (50, 35) 32 Burpee Jumping Pull-ups 32 Calorie Bike or Row - Goal: Have fun and find a consistent pace with your partner. One person works...

Friday March 13Warm-upWarm-up With a barbell + foam roller + light band 2 Rounds of: 6 Barbell Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 20s foam roll lats 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each positionStrengthMetcon1a) Strict Chin-ups: 4 x 5-8. Rest 45s. 1b)...

Thursday March 12Warm-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 StrengthDeadlift (Weight)@5% heavier than last....

Wednesday March 11Warm-upWarm-upAMRAP 8: 30s Row or Bike @easy pace 30 Single Unders 30 Shoulder taps 30 Double Under Attempts or Double Unders Then, Review: - Kettlebell Swings - 1 x 5 Russian swings, 2 x 5 American swings - Up Downs - Goals of the Conditioning Piece - Rx+ handstand walking warm-up done hereWeightliftingPush...

Tuesday March 10Warm-upWarm-upWith a foam roller + light band + pair of light to moderate DBs: 1) foam roll lats x 60s each side 2) Three-way Banded Shoulder/Lat Stretch x 30s each position 3) 2 Rounds of: 3 Renegade Row each side 3 Push-ups 9 Alternating Step-ups Then, Review + Warm-up: DB Neutral...

Monday March 9Warm-upWarm-up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10 total...

Saturday March 7Warm-upWarm-upOn the rowing machine, with only full pulls, attempt to land on exactly 100 meters. For every meter over or under (capped at 15), perform that many Burpees. Partners complete a total of four rounds each.MetconMetcon (Time)In Teams of 2 1600 Meter Row...

Friday March 6Warm-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)StrengthBench Press (Weight)Build to a 1RM in 10 sets. Rest 2:00 - Goal:...