TuesdayWarm-up7 min AMRAP 10-sec handstand hold 10 Banded Good Mornings 5 Double Dumbbell Deadlifts 5 Dumbbell Hang Power Cleans 5 Dumbbell Push Press WeightliftingDeadlift x 5 Hang Power Clean x 3 Push Jerk x 1 (Weight)*10-12 minutes to work up to a heavy complexWorkout PrepWorkout Prep** 2 sets 3 Handstand Push-Ups 3 Deadlifts (add...
MondayWarm-up7 min AMRAP 30 sec. Easy row 3 Inch Worm into a deep squat 5 box step-ups (each side) 3 Snatch Push Press + 3 Overhead Squats (empty bar - build on touch and go reps)WeightliftingSnatch Grip Push Press x 2 OHS x 1 (Weight)- Work up to a...
SaturdayWarm-up3:00 Tabata Machine (20secs on/10secs off) - into - 3 rounds 3 Inch Worms 10 Dumbbell Suitcase Deadlifts (each) 10 V-Ups 10 Ring Rows **2. Workout Prep** 2 sets 30 Sec. Bike 5 Pull Ups 1 Sandbag Clean 1 Sandbag Squat (Workout up in weight)MetconMetcon (AMRAP - Reps)eams of 3 24:00 Amrap Partner 1: Max Calorie Bike Erg...
FridayWarm-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 (10 Rounds for reps)10 rounds (Every 4:00) 200m Run (Sprint) Athletes should...
ThursdayWarm-up10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step Ups (each side) WeightliftingThruster (Weight)Heavy Thruster * Work up to a heavy single for the day * 10-12:00 minutes to build up to a Heavy Thrusters. The bar will be taken from the...
WednesdayWarm-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 ApartsWorkout Prep Workout Prep** 2 sets 5 Wall Balls 15 Sec. Bike (at...
TuesdayWarm-up3 Way Banded Shoulder Stretch -Into- 7 min AMRAP 30-sec single unders 3 Snatch Deadlifts 3 Snatch High Pulls 3 Muscle Snatch 3 Power SnatchWeightliftingSnatch Grip Deadlift x 3 + Power Snatch x 2 (Weight)15 Minutes to work to a comfortable heavy We want athletes to focus on sinking their...
MondayWarm-upAMRAP 10 1:00 Row 5 Dumbbell Front Squats (light) 5 Dumbbell Push Press 5 Dumbbell Push Jerks 5 alt v-ups (each side) 5 Burpees WeightliftingFront Squat x 2 + Push Press x 1 + Push Jerk x1 (Weight)Work to a heavy in 15 minutes Workout PrepWorkout Prep** 1 set 3 Dumbbell...
SaturdayWarm-up2:00 Ski or Row - into - 3 sets 10 Alternating Dumbbell Bench Press (total) :30 Sec AB **2. Workout Prep** 1 set 5 Bench Press (workout weight)(each) 5 Cal AB Each MetconMetcon (Time)With a Partner 10 rounds 20 Bench Press. (135/95) OR 15 Deficit Push Ups (4in/2in) 30/24 Cal AB ...
FridayWarm-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...