SaturdayWarm-up5:00 Row * 30 seconds back and forth with partner (moderate pace) * - into - 3 sets 5 Ring Rows + 2 Sec. Pause at the Top 5 Clean Grip Deadlifts (empty bar) 5 Muscle Cleans 5 Front Squats 2 Bar Facing Burpees MetconMetcon (Time)Teams of 2 100 Pull-Ups 25 Synchro bar facing burpees 50...
FridayWarm-up3:00 Row -into- 7 min AMRAP 5 Stepback lunges (each side) 3 Zombie Climbs 10-sec Handstand Hold 3-inch wormsWorkout Prep3 sets 1 Wall Walk (Halfway on set number 1) 1 Rope Climb (only 1 Pull) 10ft Front Rack Lunge Walk (add weight each set)MetconMetcon (Time) 10-8-6-4-2 Wall Walk 5-4-3-2-1 Rope Climbs or Strict Pull-ups (30-24-18-12-6) * 100ft Sandbag...
ThursdayWarm-up10 min AMRAP 1 min easy row 5 box step ups (each side) 5 wallballs (focus on arm cycling) 5 Deadlifts (empty bar) 5 Shoulder Press (empty bar)WeightliftingShoulder Press (Weight)Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85%...
WednesdayWarm-up3 Way Banded Hip Stretch INTO 3 sets 5 Thrusters (empty bar - build across) 5 Scorpions (each side - shoulders stay on floor) 5-sec plank hold on rings (extended arms) 5-sec plank hold on rings (bottom of a push-up) **2. Workout Prep** 1 set 3 Thrusters (pause at the top for...
TuesdayWarm-up8 min AMRAP 30-sec assault bike or Echo Bike 10 Sit Ups (Focus on Leg Extensions) 5 Down dog/seal pose transitions 5 Banded Banded Back Squats (add weight) WeightliftingBack Squat (Weight) Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10...
MondayWarm-up3 sets or 6 minutes 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats - into - 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push Press 3 Hang Squat SnatchWeightliftingHang Snatch (Weight)Take 15 Minutes and Establish a 3 RM for the...
SaturdayWarm-upUpper Body Warm Up with Shoulder Taps 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 ApartsMetconMetcon (Time)In Teams of 2 Split Reps as you'd like 50...
FridayWarm-up3 sets 1 min row (easy pace) 5 Alt. V-ups (each side) 5 Wallballs (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups WeightliftingFront Squat x2 Split Jerk x1 (Weight)Every 2 Minutes for 7 Sets All Sets Between 70-80% of your Split Jerk Workout Prep1 set 5/4...
ThursdayWarm-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 Metcon12 Days of Thankfulness (Time)"12 Days of...
WednesdayWarm-up7 min AMRAP 1 round of rowling (5 max burpee penalty) 1 round of skoling (ski + bowling) 3 Box Step-ups (each side)Workout PrepWorkout Prep** 1 set 5/4 Calorie Row 2 Burpee Box Jump Overs 5/4 Calorie Ski 1 Burpee Box Jump OverMetconMetcon (6 Rounds for reps)6 sets (Every 7:00) 21/16 Calorie Row 6 Burpee Box...