TuesdayWarm-up3 Way Banded Shoulder Stretch Into 6 min AMRAP 30 sec Row (easy pace) 5 Alt. V-ups (each side) 5 Knees to Elbows 10-sec Handstand Hold 5 Bench Press (Build across sets)WeightliftingBench Press (Weight)5 Sets of 3 @ 80% of Week 1 Heavy Single Every 2 minutes Workout PrepWorkout Prep** 1...
MondayWarm-up3 Min Row Into 3 sets 5 Back Squats (empty bar - build across) 3 Updowns to Seal Pose 5 Scap Pullups 3 PullupsWeightliftingBack Squat (Weight)5 Sets of 3 Reps @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes Workout PrepWorkout Prep** 3 sets 3 Deadlifts (build...
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)In Teams of 2 For Time 210-180-150 Double Unders 15 Syncro...
FridayWarm-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 ApartsWeightliftingDeadlift (Weight)5 Deadlifts x 5 sets @75% of Heavy Single (Week...
ThursdayWarm-up6 min AMRAP 10 Heel Toe Rocks 30 sec single/double unders 3 Inch Worms 2 Sandbag Cleans to Waist Height (light weight - focus on transition)Workout PrepWorkout Prep** 2 sets 10 Double Unders 1 Wall Walk (half way)(set 2, full rep) 25ft Sandbag CarryMetconMetcon (Distance)10 Rounds 2 min AMRAP 40 Double Unders 3 Wall Walks Max Distance...
WednesdayWarm-up3 sets 2 Zombie Climbs or 5 Strict Pull Ups 4 Dumbbell Box Step-Ups (light weight) 4 Dumbbell Bench Press 4 Dumbbell Suitcase Deadlift (each side)WeightliftingBench Press (Weight)5 Bench Press x 5 sets @75% of Heavy Single (Week 1) * Complete a set on the 2 minutes *Workout Prep Workout...
TuesdayWarm-up7 min AMRAP 30-sec assault bike 3 Thrusters (empty bar - build across)(from the rig) 6 Kip Swings 9 Sit-Ups WeightliftingBack Squat (Weight)5 Back Squat x 5 sets @75% of Heavy Single (Week 1) * Complete a set on the 2:30 minutes Workout PrepWorkout Prep** 1 set 3 Thrusters 3 Toes to Bar 15 Second...
MondayWarm-up3 sets (3:00 total) 30 second Row (moderate)/ 30 second Row (easy) - into - 3 Sets 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks WeightliftingPower Clean + Jerk...
SaturdayWarm-up3 Way Banded Shoulder Stretch INTO 3 sets 1:00 Assault Bike (easy-moderate) 3 Inch Worms 10 Alternating Box Step Ups 10 Dumbbell Goblet Squats Workout Prep** 1 set With Partner (1:1) 1 Wall Walk (Each) 10m Front Rack Walking Lunge (each) 5/4 Calorie Assault Bike (each) 1 Wall Walk (each) 5 Dumbbell Front Squats (each)MetconMetcon (Time)Teams...
FridayWarm-up2 sets (light-moderate pace) 1:00 Row 1:00 Ski 1:00 Bike - into - 2 sets 5 Ring Rows 10 Push Ups 15 Air Squats **2. Workout Prep** 1 set With Partner 30 sec Row (each/workout pace) 30 sec Ski (each/workout pace) 30 sec. Bike (each/workout pace) * practice smooth transitions *MetconMetcon (Time)Teams of 2 3000m/2500m Row 2000m/1750m Ski 5000m/4500m Bike...