SaturdayWarm-up5:00 Machine (Little longer today, Start slow and build pace) - into - 3 rounds 10 Step-ups (total) 30 seconds Single Unders 10 Ring Rows + 5 Jump to Top of Ring Dip (Use legs to press into dip) 5 Goblet Squats **2. Workout Prep** 3 sets (building in weight) 20m Sled Push 1 Muscle...
FridayWarm-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 WeightliftingClean and Jerk (Weight)Every 90 Seconds for...
ThursdayWarm-up3 sets 30-sec row 30-sec ski 2 sandbag cleans (light - focus on regrip) - into - 3 sets (with an empty bar or PVC Pipe) 5 Snatch Push Press 5 Overhead Squats 3 Snatch BalanceWeightliftingSnatch Balance (Weight)15 Minutes to Work on this Lift Athletes should focus on a smooth and controlled...
WednesdayWarm-up3 rounds 30-sec bike 4 Box Jumps 10-sec hollow hold 5 Scap pullups 5 Kip swings 3 Inch Worms **2. Workout Prep** 2 Burpee Box Get Overs 20-sec. Calorie Bike (workout pace) 5 Abmat Sit-ups 2 Bar Muscle Ups (CTB Pull Ups or Pull Ups)MetconMetcon (Time)For Time: 25 Burpee Box Get Over (30/24) 40/32 Calorie...
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 WeightliftingFront Squat x1 Push Press x 1...
MondayWarm-up3 Way Banded Shoulder Stretch Into 7 min AMRAP 5 Wallballs (focus on arm cycling) 5 V-Ups 5 Tempo Push Ups (slow and controlled 5 Muscle Snatch (Empty Bar or PVC pipe) 5 Snatch Push Press (Empty Bar or PVC pipe) WeightliftingPower Snatch x 1 Below the knee Power Snatch x...
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 Two Complete 70 Cals on the Ski...
FridayWarm-up3:00 Machine (Build intensity) -into- 6 min AMRAP 50m jog 8 sit ups (focus on leg extension) 30-sec single unders **2. Workout Prep** 2 sets 50m Run (workout pace) 5 GHD's 10 Double Unders - rest 30 seconds between sets -MetconMetcon (Time)5 sets 400m Run 20 GHD's 60 Double Unders -rest 3:00 between rounds- 40 Min Cap ...
ThursdayWarm-upEvery minute (7:00 minutes) 5 Wall Ball front squats 5 Wall Ball Push Press 5 Ring Rows 5 Low Box Jumps + Step DownWeightliftingClean and Jerk (Weight)Every 90 Seconds Clean and Jerk These will be squat cleans and split jerks Perform 10 singles within 70-80% of 1RM Clean and Jerk Workout...
WednesdayWarm-up7 min AMRAP 30 sec easy bike 5 Jumping Squats 10 Floor Plate Press 10 Walking Lunge steps + Trunk Twist **2. Workout Prep** 2 rounds 15 sec. Bike (workout pace) 10ft Dumbbell Walking Lunge 5 Push UpsMetconMetcon (AMRAP - Rounds and Reps)18:00 Amrap 20/15 Calorie Assault Bike (24/20 Cal Row) 50ft Double Dumbbell Walking Lunge...