SaturdayWarm-upEMOM x 7 3 Burpees 5 Front Squats 7 Push Press MetconMetcon (AMRAP - Rounds and Reps)Partner workout: 25 Minute AMRAP 100 overhead squats (95/63) 100 Pull Ups 50 Front Squats (155/103) 12 Rope Climbs Max Calorie Assault Bike...
FridayWarm-up7 min AMRAP 30 sec jump rope (singles or doubles) 5 Deadbugs (each side) 5 Single Dumbbell Deadlift (each side) 5 Single Dumbbell Press (each side) 3 Box Step ups (each side) 3 up-downs **2. Strength Prep** 2 sets (empty bar) 3 Shoulder Press 3 Push Press 3 Push Jerks (have athletes focus on their feet...
ThursdayWarm-up10 min AMRAP 30 sec easy Row 3 Sandbag Cleans (light weight - focus on pulling to hip and then cleaning) 10 heel to tiptoe rocks 10 yd high knees 10 yd butt kickers 15 yd skip (down and back) **2. Workout Prep** - Allow athletes a few minutes to set up making...
WednesdayWarm-upTabate :20/:10 High Knees Butt Kicks Air Squats Strict Press 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Cleans 5 Front Squats - into - 2 sets (empty bar) 1 Squat Clean + 1 Hang Squat Clean + 1 Clean * Once complete give...
TuesdayWarm-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...
MondayWarm-up7 min AMRAP 5 jumping squats 5 Hand release pushups 3 step back lunges (each side) 3 Sky Reach Squat (each side - free hand on floor) 2 sets - With a empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch High Pull Ups 5 Muscle Snatch 5 Overhead Squats - into - 2 sets (empty...
Valentine's Day BootcampMetconPARTNER AMRAP30 SET 1: 7 Burpees 9 V-ups 11 Box jumps (24/20) SET 2: 7 Farmer carry DB walking lunges (1122) (35/20) 9 Renegade rows (35/20) 11 Hollow rocks *Partners working simultaneously; rotate between sets when slowest partner completes their work...
SaturdayWarm-up3 sets 1:00 Row 5 Inch Worms 10 Ring Rows 20 Alt V-ups Begin Warming up Bench press for workout MetconMetcon (Time)Teams of 2 (1:1) 21-15-9 Bench (135/83) 3-2-1 Rope climb - Into - 15-12-9 Bench (155/93) 3-2-1 Rope climb - Into - 12-9-6 Bench (185/103) 3-2-1 Rope climb Partner A Completes 21 BP...
FridayWarm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Cleans 5 Front Squats - into - 2 sets (empty bar) 1 Squat Clean + 1 Hang Squat...
ThursdayWarm-up6 min AMRAP 1 min machine easy pace 5 Double DB deadlift (light weight - build to workout weight) 5 Double DB Shoulder to Overhead (light weight - build to workout weight) 5 DB Snatch each arm 2 sets - With a empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch...