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Thursday March 5Warm-upWarm-upPart 1: 10-8-6-4-2 Deadlift - reset on each rep. Start with an empty barbell + add weight each round Banded Glute Bridges X-Band Walk Steps each direction Then, Part 2: T2B Skill Prep: On Pull-up Bar: 1) 30s Chin-Up Grip hold 2) 10 Scapular Pull-ups + 10 Kip Swings 3) 3 Hanging Knee...

Wednesday March 4Warm-upWarm-up5 minutes of abmat pizza game - For every drop complete: 20 Shoulder taps (total) Then, 3 Rounds of: 6 Barbell Rows 6 Hang Muscle Cleans 6 Front Squats 6 Push Press *15 Banded Pull-aparts + rest & add lightweight to the barbellStrengthHPC + PP + PJ Complex (Weight)Barbell Complex of:...

Tuesday March 3Warm-upWarm-up2 minutes of light rowing (take note of total calories achieved in 2:00.) Then, With a light band + light medball (to share with a partner) 3 Rounds: 10 Banded Pull-aparts, 10 banded pushdowns + 6 Shoulder taps (each side) + 3 Push-up Then, With a partner...

Monday March 2Warm-upCoaches Choice StrengthDL + PC + FS Complex (Weight)Complex of: 3 Deadlifts 3 Power Cleans 3 Front Squat - Goal: Build to a heavy load in 8 sets. Rest 2:00 - Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat...

Saturday February 29Warm-upMetcon (AMRAP - Rounds and Reps)AMRAP 8: 3 Power Cleans 6 T2B or Knee Lifts 9 Wall balls 30s of easy bike pedaling after each round - add weight to Power CleansMetconMetcon (Time)For time with a partner: 50-40-30-20-10 Wall balls (20, 14) Power Cleans (135, 95) T2B Calories Bike or Row -...

Friday February 28Warm-up5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worm w. a Push-up + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 4 Minutes of Oscillatory foam roll lats x 60s each side + Biphasic...

Thursday February 27Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 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 to split stretch 10 Lateral Cossack Squats 10 Bird...

Wednesday February 26Warm-up"Musical Medballs" GymnasticsSkill Work: Choose something that needs work - this can be anything you've been struggling with.MetconRowing Randy (Time)For time: 2k Row 25 Power Snatches (75, 55) 1k Row 25 Power Snatches 500m Row 25 Power Snatches - Goal: Big sets of snatches - 15+ reps without stopping. Consistent...

Tuesday February 25Warm-upUpper Body Warm Up with Shoulder TapsFoam Roll for 3 Minutes plus 20 Thoracic Rotations Then 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...