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SaturdayWarm-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 MetconMetcon (3 Rounds for reps)3 sets 200m Run 8...

FridayWarm-upSet up Strong Man Equipment!!MetconMetcon (AMRAP - Reps)Teams of 2 AMRAP 4 Rest 2 Minutes btw 1- Row for Max Cals 2- Sled Push for max distance 3- Tire Flips + Jump for max reps 4- Kettle Bell Farmer Carry for max distance 5- Single...

ThursdayWarm-up3:00 Machine (easy pace) - into- Burgener Warm-Up (Snatch) + Skill Transfer *Use empty bar or PVC Pipe **2. Workout Prep** 3 sets Set 1: 5 Ring Rows 1 Squat Snatch + 3 Overhead Squats (light) Set 2: 5 Jumping Pull-Ups 1 Squat Snatch + 2 Overhead Squats (little heavier) Set 3: 5 Pull-Ups 1 Squat Snatch + 1...

WednesdayWarm-up8-minute Amrap 30-sec assault bike (easy pace) 5 Dumbbell Bench (lightweight - practice loading/unloading dumbbells) 5 seal pose/ down dog transitionsWorkout PrepWorkout Prep** 2 sets 5/4 Calorie Assault Bike 4 Dumbbell Bench (add weight after first set) Rest 30 sec btw sets MetconMetcon (Time)30-24-18-12-6 Assault Bike Calories Dumbbell Bench Press (2x50/2x35) *Women’s...

TuesdayWarm-up3 sets (8-10 minutes) 5 Hang Muscle Cleans 5 Front Squats 5 Hang Squat Cleans (empty bar - build across)) 30-sec single/double unders 5 GHDs to parallelWorkout Prep2 sets 3 Hang Squat Cleans (add weight each set) 10 Double Unders 3 GHD's Rest 30 Sec Btw SetsMetconMetcon (3 Rounds for reps)3 sets 30 Hang Squat...

MondayWarm-up10 sets "Rowling" *1 Burpee for every meter over, or under 100m* **2. Workout Prep** 5/4 Calorie Row 2 Strict Handstand Push-Ups 2 Kipping Handstand Push-Ups 5/4 Calorie Row 2 Dumbbell Shoulder to OverheadMetconMetcon (Time)For Time: 25/20 Calorie Row 20 Strict handstand push-ups 25/20 Calorie Row 40 Kipping handstand push-ups 25/20 Calorie Row 60 Double...

SaturdayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip MetconMetcon (Time) 4 rounds 5 Overhead Squats (135/95) 400 Meter Run /...

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 ApartsWeightliftingSquat Clean Thruster (Weight)We will take 15 Minutes and build to...

ThursdayWarm-up5 Minute Row Into 3 Sets 30-sec run 5 wall balls (focus on breathing/arm cycling) 5 Scap Pullups 5 Body Row on Racked Bar 5 Alt. V-ups (each side) Workout PrepWorkout Prep** 1 set 50m Run 5 Pull ups 5 Wall balls 5 Toes to BarMetconMetcon (Time)5 Rounds 200m Run 10 Pullups 20 Wallballs (20/14) 10 Toes to...

WednesdayWarm-up10 min AMRAP 30-sec row (easy pace) 10 Floor DB Press (lightweight) 10 Heel Toe Rocks 10 Plate Toe Touch (each side) 30-sec Jump RopeWorkout PrepWorkout Prep** 2 sets 5/4 Calorie Row 4 Dumbbell Bench Press (add weight) 10 Double UndersMetconMetcon (Time)27-21-15-9 Calorie Row Dumbbell Bench (50s/35s) 54-42-30-18 Double Unders 15 Min Cap MetconMetcon (Calories)8 Sets 30 Second AB...