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SaturdayWarm-upUpper 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 ApartsMetconMetcon (Time)30 rounds 1 Squat Snatch (155/105) 4 Toes to Bar 8 Alternating Box...

FridayWarm-up10 min AMRAP 200m partner jog 20 single unders (w/ partner - same time) 5 elbow to floor stretch (each side) 3 cossack squats (each side) 10 wall angels **2. Workout Prep** Allow athletes a few minutes to practice synching up their reps while rotating through each station.MetconMetcon (4 Rounds for reps)4...

ThursdayWarm-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 (4 Rounds for reps)4 Rounds Run...

WednesdayWarm-up10 min AMRAP 1 min easy bike 10-sec bar hang 5 alt v-ups (each side) 5 deadbugs (each side) 5 bird dogs (each side) MetconMetcon (5 Rounds for reps)5 sets 24/18 Calorie Assault Bike or 20/16 Calorie Echo Bike 200ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (80s/60s) -2 min rest b/t sets-Auxillary Work3...

TuesdayWarm-up10 min AMRAP 5 dynamic squat stretch 3 back squats +3 pause back squats (empty bar -build across) 5 hand-release pushups 3 Box Step-ups (each side) 5 deadlifts + 3 power cleans (empty bar - build across) *have WOD equipment set up by end of the warmup Strength Prep Have athletes build up...

MondayWarm-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 WeightliftingSnatch x1 OHS x1 Hang Snatch x1...

Easter BootcampWarm-up400m run Stretch 5 walk out planks, 2 push ups 10 mountain climbers 1 min plank hold 2xMetcon (Time)800m run (Rx+ = 1 mile) 75 sit ups 400m med ball run 75 hollow rocks 800m run (Rx+ = 1 mile) 75 sit ups 400m med ball run 75 hollow rocks (At home...

SaturdayWarm-up5:00 Machine - into - 3 sets 7 Ring Rows 5 Inch Worms 3 Muscle Cleans 3 Power Cleans **2. Workout Prep** With Partner 1 set 1 Rope Climb (each) 20 second Assault Bike (each) at workout pace 2 Power Cleans (each) at 80% of workout weightMetconMetcon (Time)Teams of 2 20 Rope Climbs or 40 Burpee Chest to...

FridayWarm-up10 min AMRAP 30-sec singles 7 Single DB DL (each side) 7 DB goblet squat 7 Single DB Shoulder to OH (each side) 3-inch wormsWorkout Prep1 set 15 Double Unders 5 Dumbbell Deadlift 10 Double Unders 5 Dumbbell Front Squats 5 Double Unders 3 Dumbbell Squat Clean ThrustersMetconMetcon (3 Rounds for reps)5:00 Amrap 50 Double Unders 10 Dumbbell...