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Wednesday March 11Warm-upWarm-upAMRAP 8: 30s Row or Bike @easy pace 30 Single Unders 30 Shoulder taps 30 Double Under Attempts or Double Unders Then, Review: - Kettlebell Swings - 1 x 5 Russian swings, 2 x 5 American swings - Up Downs - Goals of the Conditioning Piece - Rx+ handstand walking warm-up done hereWeightliftingPush...

Tuesday March 10Warm-upWarm-upWith a foam roller + light band + pair of light to moderate DBs: 1) foam roll lats x 60s each side 2) Three-way Banded Shoulder/Lat Stretch x 30s each position 3) 2 Rounds of: 3 Renegade Row each side 3 Push-ups 9 Alternating Step-ups Then, Review + Warm-up: DB Neutral...

Monday March 9Warm-upWarm-up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover + Split Stretch 10 Lateral Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10 total...

Saturday March 7Warm-upWarm-upOn the rowing machine, with only full pulls, attempt to land on exactly 100 meters. For every meter over or under (capped at 15), perform that many Burpees. Partners complete a total of four rounds each.MetconMetcon (Time)In Teams of 2 1600 Meter Row...

Friday March 6Warm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 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)StrengthBench Press (Weight)Build to a 1RM in 10 sets. Rest 2:00 - Goal:...

Thursday March 5Warm-upWarm-upPart 1: 10-8-6-4-2 Deadlift - reset on each rep. Start with an empty barbell + add weight each round Banded Glute Bridges X-Band Walk Steps each direction Then, Part 2: T2B Skill Prep: On Pull-up Bar: 1) 30s Chin-Up Grip hold 2) 10 Scapular Pull-ups + 10 Kip Swings 3) 3 Hanging Knee...

Wednesday March 4Warm-upWarm-up5 minutes of abmat pizza game - For every drop complete: 20 Shoulder taps (total) Then, 3 Rounds of: 6 Barbell Rows 6 Hang Muscle Cleans 6 Front Squats 6 Push Press *15 Banded Pull-aparts + rest & add lightweight to the barbellStrengthHPC + PP + PJ Complex (Weight)Barbell Complex of:...

Tuesday March 3Warm-upWarm-up2 minutes of light rowing (take note of total calories achieved in 2:00.) Then, With a light band + light medball (to share with a partner) 3 Rounds: 10 Banded Pull-aparts, 10 banded pushdowns + 6 Shoulder taps (each side) + 3 Push-up Then, With a partner...

Monday March 2Warm-upCoaches Choice StrengthDL + PC + FS Complex (Weight)Complex of: 3 Deadlifts 3 Power Cleans 3 Front Squat - Goal: Build to a heavy load in 8 sets. Rest 2:00 - Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat...