Thursday February 13Warm-up1) foam roll lateral Hip x 60s each side 2) 2 Rounds of: 6 Romanian Deadlifts 6 Power Cleans 6 Front Squats Green Band Walk x 10 Steps each direction Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10...
Wednesday February 12Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingPower Snatch x 1 Snatch x 1...
Tuesday February 11Warm-upCoaches ChoiceSingle Arm DB Bench Press (4 x 6 per arm)No rest.StrengthGoal: Superset - all sets should be challenging.Inverted Row (4 x 12)Rest 60sMetconMetcon (Time)4 Rounds of: 15 T2B 15 Calorie Row 15 Double KB or DB Clean + S2OH - athlete choice of weight Rest 60s...
Monday February 10Warm-upCoaches ChoiceStrengthDeadlift (Build to a 5RM touch n go set in 6 sets.)Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progressMetconBP Benchmark #3 (Time)3 RFT: 15 Power Cleans (95, 65) 15 Thrusters (95, 65) - Goal: Hard effort...
Sunday February 9Warm-upBP Lower Warm-up Consists of: With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges X-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...
Saturday February 8Warm-upAMRAP 8: 10 Calorie Row or Bike 10 Banded Facepull-aparts 10 banded pushdowns 10s Plank Then, 10 Minutes of reviewing all movements: - Pull-ups - T2BMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner: 100 Calorie Row or Bike 100 Pull-ups 100 Burpees 100 T2B - Goal: Have a plan on how to break...
Friday February 7Warm-upCoaches ChoiceStrengthFloor Press (Build to a 2RM in 9 sets. Rest 2:00 )MetconMetcon (Time)4 Rounds, for time 21 Box Jumps (24, 20) 18/15 Cals on the Rower 9 Thrusters (115, 73) - Goal: Moderate effort throughout - 80% - thrusters don't need to be done...
Thursday February 6Warm-up With a barbell + foam roller + heavy band 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam roll adductors x 30s each Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3...
Wednesday February 5Warm-up"Musical Medballs" SkillGymnastics Skill Work: - Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session. - Goal: Perform one skill that allows you to focus on improving position/technique.MetconMetcon (AMRAP - Rounds and Reps)For total rounds: With 11 Minutes...
Tuesday February 4Warm-upWarm-upUpper Body Warm With Shoulder Taps 10 Inch Worm 20 Air Squats 30 Jumping Jacks 40 Shoulder Taps 50 Single unders Then AMRAP 5 10 Banded Pass Thru 10 Banded Pull Aparts 10 Thoractic Rotations (5 Each Side)StrengthStrict Chin ups: 5 x 5-6. Rest 90s-2:00 - BW...