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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...

ThursdayWarm-up3 Rounds 1:00 Machine 5 Deadbugs (each side) 5 Stepback Lunges (each side) 5 Snatch Grip Deadlifts (empty bar) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead SquatsWeightliftingSnatch (10 x 1)10:00 - 12:00 Minutes Snatch: Perform 10 singles within 70-80% of 1RM Snatch * Rest 60-90 seconds between sets * Make...

WednesdayWarm-up3:00 Row - Into - 7 min AMRAP 30-sec easy bike 5 Wall Balls (focus on breathing/arm cycling) 5 Deadlifts (empty bar - build across to working weight) Workout PrepWorkout Prep** 2 sets 5 Wall Balls 15 Sec. Bike (at workout pace) 2 Deadlifts (moderate/workout weight) - rest 30 seconds between sets - - Focus on...

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 WeightliftingPower Clean x1 + Hang Power Clean...

MondayWarm-up3 Way Banded Shoulder Stretch Into 6 min AMRAP 5 Snatch Grip Push Press (empty bar or PVC) 5 Overhead Squats (empty bar or PVC ) 5 Up Downs 5 Kipping Pull-ups/Rings Rows WeightliftingSnatch Grip Push Press x 3 + OHS x 1 (Weight)Give athletes 10-12 minutes to work...

SaturdayWarm-up3:00 Easy Row - into - Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 3 Squat Cleans * Switch when both partners finish * - into - Build up to...

FridayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-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...

ThursdayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-upPartner Warmup 3 rounds each P1: Easy Machine P2: 20 plate hops 5 box step-ups (each side) 5 Wall Ball Slams 10 floor plate press - switch when a partner finishes the round -StrengthArnold Press (Weight)4 Sets:...

WednesdayWe are on our off last week of strength. The new cycle begins on October 4th.Warm-up7 min AMRAP 5 Power Cleans (empty bar - build across) 3 World’s Greatest Stretch (each side) 3 Up DownsStrengthGoblet Squat (4 x 12)Goblet Squat: 1 and a Half Reps 4x12 Perform 1 and...