TuesdayWarm-up3 sets 30-sec single unders 5 wall balls (focus on breathing and cycling arms) 5 KB swings to eye level 5 dead bugs (each side) 5 Bench Press (empty bar - begin to build for strength)WeightliftingBench Press (Weight)Bench Press: - MAX OUT DAY! Rest a little longer than normal between sets when...
MondayWarm-up7 min amrap 30 sec easy bike 3 World’s Greatest Stretch (each side) 5 Down Dog/Seal Pose Transitions 3 Box Step-ups (each side) 5 Back Squats (empty bar - begin to build for strength)WeightliftingStrength Prep** 20 Minutes to Find a 1RM After Warm Up, athletes should aim to start around 60%. Back...
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 Metcon"9/11" (Time)FOR TIME 2001m Run* 11 Box Jumps (30/24) 11...
FridayWarm-up10:00 Amrap 10/8 Calorie Machine 10 Kettlebell Suitcase Deadlifts (Left and Right) 10 PVC Pass Throughs 10 PVC Overhead Squats 3 Inch Worms Workout PrepWorkout Prep** 1 set 5 "Touch and Go" Power Snatch (light) 2 Bar Facing Burpees * After the first workout, make sure athletes recover and add weight while hitting...
ThursdayWarm-upWith Partner "Rowling" (5 sets) * Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m * * Max Penalty is 5 (you're welcome)WeightliftingShoulder Press (Weight)6 x 2 @ 80% Every 90 Seconds Workout PrepWorkout Prep** 10 sec. Assault Bike - rest 10...
WednesdayWarm-up6 min AMRAP 5 Wall Balls (focus on breathing/arm cycling) 5 Slow and Controlled Push-Ups 5 Stepback Lunges (each side) 3 World’s Greatest Stretch (each side)WeightliftingBack Squat (Weight)6 x 2 @ 80% Every 2 Minutes Workout PrepWorkout Prep** 1 set 5 Wall Balls (workout weight) 3 Deficit Push-Ups 10m Dumbbell Lunge WalkMetconAthletes should find...
TuesdayWarm-upBench Press Warm Up400 Meter Run into AMRAP 6 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)WeightliftingBench Press (Weight)6 x 2 @ 80% Every 90 Seconds Workout Prep50M Run 3...
SaturdayWarm-up3 Rounds 1:00 Machine 20 Banded Pull Aparts 10 PVC Pass Throughs 10 Banded Overhead Squats (Hip Cycle/Hip Halo) **2. Workout Prep** 1 set (at workout pace): 6 Calorie Row 4 Overhead Squats (at workout weight) 6 Calorie Row 4 Front Squats (at workout weight)MetconMetcon (Time)27-21-15-9 Calorie Row Overhead Squats (75/55) -Rest 5:00- 27-21-15-9 Calorie Row Front Squats (75/55)...
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 ApartsMetconIn Honor of the 13 Brave Men and Women who lost...
ThursdayWarm-up8 min AMRAP 20-sec single unders 5 Down Dog/Seal Pose Transitions 5 GHD’s to parallel (focus on leg extension during situp) 5 scap pullupsWeightliftingDeadlift (Weight)3 x 3 @85% Every 3 Minutes Workout PrepWorkout Prep With Partner 1 set (each) 10 Double Unders 4 GHD's 4 Wall Balls (workout weight) * Practice fast transitions *MetconMetcon (AMRAP -...