ThursdayWarm-up3 Way Banded Shoulder Stretch -INTO- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box JumpsWeightliftingShoulder Press (Weight)Shoulder Press: - Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6...
WednesdayWarm-up3 Sets 30-sec assault bike 10-sec handstand hold 3 Up Downs 15 Plate Toe Taps (each side) 10 Ring Rows Workout PrepWorkout Prep** 1 set 5/4 Calorie Assault Bike 5 Pull-Ups 3 Strict Handstand Push-Ups 1 Burpee Pull-Up 5/4 Calorie Assault BikMetconMetcon (Time)20/15 Calorie Assault Bike 30 Pull-Ups 20/15 Calorie Assault Bike 20 Strict Handstand Push Ups 20/15 Calorie...
TuesdayWarm-up3:00 Bike - into - 3 sets 5 GHD’s to parallel (focus on extension) 5 Alt. DB Hang Clean and Jerks (each side - lightweight) 5 Box Steps up (each side - bodyweight only) 5 Jumping Air Squats - into - 3 Sets 5 Slow and Controlled Banded Back Squats (empty bar/ add weight) 20...
MondayWarm-up5 min AMRAP 1 min easy row 10-floor plate press 10 pass-throughs with PVC pipe 5 Birddogs (each side) - into - 3 sets (Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch High Pulls (From High Hang) 3 Muscle Snatch 3 Snatch Push Press 3 Overhead Squats WeightliftingSnatch (Weight)3 Squat Snatch x 10 sets @70% of 1RM...
SaturdayWarm-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 Workout PrepOnce complete, have athletes take about...
FridayWarm-up7 min AMRAP 30 sec single/double unders 5 wall balls (focus on arm cycling) 5 box step up (each) 5 Shoulder Press (empty bar)WeightliftingShoulder Press (Weight)Shoulder Press: - Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of...
ThursdayWarm-up7 min AMRAP 30 second Row 5 Kettlebell Russian Swings (eye level) 30-second Bike 5 GHD’s to parallel or 10 Alternating V-Ups -into- 3 sets 45-second Assault/Echo Bike - rest 1:00 -Workout PrepWorkout Prep** 15 second Assault Bike 5 Kettlebell Swings 5 GHD's or V-UpsMetconMetconEvery Minute (4 rounds) Min 1: 12/10 Calorie Assault Bike or Echo...
WednesdayWarm-up3 Way Hip Stretch 4 min AMRAP 3 Double DB Sntach (light weight) 3 Double DB Squats (light weight) 3 Double DB Shoulder to Overhead (light weight) 3 Box Step-ups (each side) Workout PrepWorkout Prep** 1 set 1 Devils Press 2 Dumbbell Thrusters 2 Burpee Box Jump OverMetconMetcon (Time)Pick Your Poison Option 1 20 Rounds 1 Devils...
TuesdayWarm-up5 rounds Rowling (5 max burpee penalty) - into - 3 Sets 5 Slow and Controlled Banded Back Squats (empty bar/ add weight) 10 Dead Bugs WeightliftingBack Squat (Weight)Back Squat: - Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of...
MondayWarm-up3 sets 5 Kip Swings 10 Ring Rows or 5 Pullups 5 Pushups - into - 3 sets (Empty Barbell) 3 Hang Clean High Pull 3 Hang Muscle Clean 3 Push Press 3 Hang Squat CleanWeightliftingHang Clean (Weight)Hang Squat Clean: - Establish a 3 RM for the day Take 15 MInutes and find a 3RM for...