TuesdayWarm-upBench Press Warm Up400 M Row into AMRAP 6 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)Work to a heavy single for the day Workout PrepWorkout Prep** 1 set 5...
MondayWarm-up7 min AMRAP 30-sec easy row 5 Back Squats (empty bar) 5 Shoulder to Overhead (empty bar) 5 Thrusters (empty bar)WeightliftingBack Squat (Weight)take 15 Minutes and build to a heavy single for the day A heavy single is not a one-rep max. The difference is that a heavy single...
SaturdayWeightliftingClean and Jerk (Weight)Clean & Jerk 3+2 (3 Cleans + 2 Jerks ) 4=70% 3=75% 3=80% Shoulder Press (5 x 5)Strict Press 5x5= 75%Back Squat (Weight) back Squats 2x4=75% 2x4=80%Warm-upWarm-Up (let's get really warm !!) 15-12-9 Calorie Machine (any machine available) Air Squats Burpees - into - 3 sets (empty bar) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats **2....
FridayWarm-up3 sets (empty bar) 30 second Single Unders 5 Snatch Deadlifts 5 Snatch High Pulls 5 High Hang Muscle Snatch 5 Snatch Push PressWeightliftingPower Snatch (7 x 2 )Every 90 Seconds 2 Power Snatch Building Workout Prep Workout Prep** 3 sets (Practice smooth transitions and laying the Jump rope down every...
ThursdayWarm-up6 min AMRAP 5 Wallballs (focus on breathing and arm cycling) 5 Hand Release Pushup 5 Rings Row (feet on the floor) 4 Box Get Overs (focus on the transition over the box) **2. Workout Prep** 1 set 5 Wall Balls 3 Ring Rows (feet elevated) 3 Deficit Push-Ups 1 Burpee Box Get OverMetconMetcon (4...
WednesdayWarm-up3:00 Machine (easy-moderate pace) -into- 6 min AMRAP 3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge) 5 Deadbugs (each side) 5 Kip Swings 3-5 Strict Pullups **2. Workout Prep** 2 sets (add weight each set) 10m Double Dumbbell Front Rack Walking Lunge 4 Double Dumbbell Deadlifts 1 Bar Muscle Up - rest...
TuesdayWarm-up8 min AMRAP 30-sec row (easy pace) 10-sec Handstand Hold 30-sec ski (easy pace) 5 Knee to Elbows 3 Power Cleans (empty bar-work up in weight) Workout PrepWorkout Prep** 1 set 5/4 Calorie Row 3 Handstand Push-Ups 2 Power Cleans 5/4 Calorie Ski 3 Toes to BarMetconMetcon (2 Rounds for reps)10 min AMRAP 12/9 Calorie Row 12 Handstand Push-Ups 12/9...
MondayWarm-up8 min AMRAP 25-sec assault bike (easy) 25-sec assault bike (moderate) 10-sec assault bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) **2. Workout Prep** 1:1 With Partner (Each perform then move to the next set) 30-second Bike (easy) into 20-second Bike (moderate) into 10-second Bike (hard)MetconMetcon (Time)Teams of 2...
FridayWarm-up5:00 Machine (30 secs fast/30 secs slow) - into- 3 sets 1 Zombie Rope Climb 3 Muscle Snatch (empty bar) 3 Muscle Clean + Shoulder Press (empty bar) 3 Low Box JumpsWorkout PrepWorkout Prep** - Give athletes 5-7 minutes to work up in weight on Power Snatch/Clean and Jerk while hitting a...
ThursdayWarm-up3 Way Shoulder Stretch - Into- 6 min AMRAP 10 Heel-Toe Rocks 30-sec Singles Unders 10-sec Handstand Hold 3 Inchworms (optional with feet on box)WeightliftingShoulder Press (Weight)Work up to a heavy single for the day Workout PrepWorkout Prep** 2 sets 15 Double Unders 1 Wall Walk - rest 30 seconds between sets (practice smooth...