ThursdayWarm-up3 sets (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Low Ring Muscle Up TransitionsWeightliftingDeadlift (Weight)10 Sets of 3 Reps @67.5% of Heavy Single (Week 1) * Complete a set 90 Sec *Workout PrepWorkout Prep** 2 sets (build in weight) 2 Bar...
WednesdayWarm-upEvery 45 seconds (5 sets) 125m Row - into - 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power SnatchWeightliftingPower Snatch (Weight)Every Minute (10:00) 5 Power Snatch - Use lightweight that can be cycled smoothly for 5 Touch and Go...
TuesdayWarm-up6 min AMRAP 30 sec single unders 10 Banded Air Squats 5 Dumbbell Suitcase Deadlifts (each) 5 Hang Dumbbell Power Cleans (each) 5 Dumbbell Shoulder to Overhead (each) -into- 4 min AMRAP Build on Back Squats * Build up to starting weight in 3-5 working sets * WeightliftingBack Squat (Weight)3 Back Squat x 10 sets...
MondayWarm-up6 min AMRAP 30 sec Assault Bike 10 Plate Toe Touches (each side) 3 Up downs to seal pose 3 Box Get-overs (Practice Transition over box) **2. Workout Prep** 1 set 2 Burpee Box Get Overs 15 Second Bike (workout pace) (each) MetconMetcon (Time)10 Rounds 4 Burpee Box Get Overs (30/24) 15/12 Calorie Assault Bike ...
SaturdayWeightliftingSnatch Pull (Weight)Snatch Pull & Snatch 2+1 4=70% 3=75% 3=80% 3=75%RDL (Weight)RDL Snatch Grip % of Snatch 2x4=80% 2x4=90% 1x4=110%Overhead Squat (Weight)Overhead Squat 3=60% 3=70% 3=75%Warm-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...
FridayWarm-up3 sets (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 High Hang Power Snatch 10 Alternating V-UpsWeightliftingDeadlift (Weight)5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes *Workout PrepWorkout Prep** 3 sets 2 Power Snatch (Build...
ThursdayWarm-up4 sets Tabata Row (20 seconds on/10 seconds off) - into - 3 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 JerksWeightliftingPower Clean + Jerk (Weight)Every Minute (10:00) 5 Power Clean...
WednesdayWarm-up10 min AMRAP 30 seconds Single Unders + 5 Double Unders 5 Deadbugs (each side) 5 Birddogs (each side) 5 Dumbbell Goblet Squat (lightweight) 5 Up Downs to seal pose Workout Prep2 Rounds 10 Double Unders 3 Dumbbell Front Squats 2 Burpee Over DumbbellsMetconMetcon (Time)5 Rounds 60 Double Unders 15 Dumbbell Front Squats (2x50/2x35) 10 Burpees over...
TuesdayWarm-up3 sets (10 minutes) 30 second Assault Bike 10 PVC Pass-Through 5 PVC Around the Worlds (each side) 5 Seal Pose/Down Dog Transitions 5 synchro wall balls **2. Workout Prep** 2 sets 15 Second Bike (workout pace) (each) 5 Synchro Wall Balls - rest 30 seconds between sets -MetconMetcon (AMRAP - Rounds and Reps)In Teams...
MondayWarm-up500 Meter Row -into- 3 sets 5 Back Squats (empty bar- build across sets) 5 Stepback Lunges (each side) 5 Ring Rows 5 Pushups 3 Box Step-ups (each side)WeightliftingBack Squat (Weight)5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2:30 minutes *Workout PrepWorkout...