ThursdayWarm-upWarm-upAMRAP x 5 MINUTES :20 Single DB Overhead Hold 10 Alt. DB Strict Press 10 Up-Downs 10 Box Step-ups StrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 10 Strict Press MIN 2 - 10 Seesaw Bent Over Row *1 Rep of Seesaw Row = L Row + R Row (Score is...
WednesdayWarm-upWarm-up2-3 ROUNDS (6 MINUTE CAP) 200m Row 10 Tempo Air Squats (3131) 30 Mountain Climbers 10 Alt. Samson Stretches StrengthBack Squat (Weight)In a 25 Minute Window 5 Sets of 7 Reps at Roughly 60%WorkoutMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 18/14 Cal Row MIN 2 - 10 Front Squats...
TuesdayWarm-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 StrengthMetcon (Weight)7 SETS* Every 2 Minutes 1 High Hang...
MondayWarm-upWarm-upCHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) SkillWarm-upON A 10:00 RUNNING CLOCK...
06/20/2020Warm-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 Aparts MetconMetcon...
06/19/2020Warm-upWarm-upAMRAP x 6 MINUTES 30 Single Unders 8/6 Cal Bike 50’ Bear Crawl StrengthHang Power Clean (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Hang Power Cleans (Score is Weight) WorkoutMetcon (Time)5 ROUNDS FOR TIME 50 Double Unders 200 Meter Run 10 Hang Power Clean (115/75)|(95/65) (Score is Time) ...
ThursdayWarm-upWarm-up2:00 Row (increase pace every :30) Into… AMRAP x 3 MINUTES 10 Cosack Squats 10 BB Good Mornings StrengthDeadlift (5x3)5x3 Tempo Deadlift (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) WorkoutMetcon (Time)FOR TIME 21-15-9 Deadlift (225/155) 18/15 Cal Row -Rest 2:00- FOR TIME 25/20 Cal Row 12-9-6 Deadlift (275/185) (Score is Time) Optional Cool DownWarm-upFOR RECOVERY 5:00-8:00...
WednesdayWarm-upWarm-upAMRAP x 2 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 5 Inch Worms (No Push-Up) Into… AMRAP x 3 MINUTES 10 Empty Barbell Strict Press (2121) 10 Scap Pull-Ups 8 Tight Kip Swings Into… AMRAP x 3 MINUTES 10 Strict Press (1111) 5 Kipping Swings 5 Strict Pull-Ups StrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK...
TuesdayWarm-upWarm-up2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift WorkoutMetcon (Time)5 ROUNDS FOR TIME 25 Russian KB Swings (70/53) 15 Burpee Box Jumps 50 dubs 25 Minute Cap **Scale to 4 Rounds if needed. (Score is Time) Optional FinisherMetcon3 SETS FOR QUALITY 20 Alt. Sit-Thrus 20...
MondayWarm-upWarm-upEMOM x 6 MINUTES MIN 1 -- :50 Row (increasing pace each interval) MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately Into… 1:00 of Wrist Stretching / Forearm Opening StrengthFront Squat (5x3)In 18 Minutes warm up to a working weight then 5x3 Tempo...