SaturdayWarm-up1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) - into - 3 sets 4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs 4 Muscle Cleans + Shoulder Press (empty bar) 4 Hang Power Cleans + Push Press (empty bar) 4 Clean and Jerks...
FridayWarm-up3 sets (10:00 cap) 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk WeightliftingDeadlift (Weight)5 Deadlifts x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes *Workout PrepWorkout Prep** 1 set 10' Dumbbell Overhead Walking Lunge (L...
ThursdayWarm-up3:00 Assault Bike (each pace) - into - 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Snatch Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Power SnatchWeightliftingStrength Prep** Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable...
WednesdayWarm-up10 min AMRAP 45-second Machine (moderate pace) 10 PVC Pass-throughs 10 Alternating V-Ups 10 Ring Rows 3 Broad Jumps **2. Workout Prep** - with Partner - 5 Synchro Air Squats 5 GHD's (Each) (One partner holds plank) 5 Pull-Ups (each)MetconMetcon (Time)Teams of 2 4 Rounds 40 Synchro Air Squats 20 GHD situps (each) or 20 V-Ups (Partner...
TuesdayWarm-up3 Way Banded Shoulder Stretch Into 3 sets 30-sec singles/doubles 3 Front Squats (empty bar) 3 Shoulder to Overhead (empty bar) 3 Thrusters (empty bar) 3 World's Greatest Stretch (each side)Workout PrepWorkout Prep** 1 set 5 Toes to Bar 2 Burpee Box Jump Overs 3 Toes to Bar MetconMetcon (4 Rounds for reps)100 Double Unders 20 Thrusters...
MondayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...
SaturdayWarm-up3:00 Machine of choice (increase intensity every 1:00) - into - With a Partner 3 sets 10 Russian Kettlebell Swings Each 5 Cal AB Each 5 Pike Push-Ups Each 20 second Sandbag Hold Each (moderate weight)MetconMetcon (Time)Teams of 2 150 Kettlebell Swings (1.5/1) 100/80 Calorie Assault Bike 100 Handstand Push-Ups 400’ Sandbag...
FridayWarm-up8:00 Amrap 20 seconds Single Unders 5 Wall Balls 5 Deadlifts (empty bar) 5 Deadbugs (each) 5 Muscle Up Transition (Low Rings) **2. Strength Prep** Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference...
ThursdayWarm-up10 min AMRAP 1 min bike erg (easy pace) 5 GHD’s to parallel (focus on leg extension) 5 Hand Release Pushups 10 Bent-over Plate Rows **2. Workout Prep** 2 rounds 5/4 Calorie Bike Erg 5 GHD's 5 Dumbbell Bench Press 5 Ring RowsMetconMetcon (Time)4 rounds 25/20 Calorie Row 25 GHD or 25 V-Ups 25 Push-Ups 25 Ring Rows or...
WednesdayWarm-up3:00 Assault/Echo Bike (each pace) - into - 3-4 sets (10:00 time cap) 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 WeightliftingClean and Jerk (Weight)Every Minute (10:00) 5 Power...