WednesdayWarm-up3 Way Banded Shoulder Stretch each arm into 5 min AMRAP 100m Row 5 Muscle Snatch (empty bar) 5 Snatch Push Press 5 Power SnatchWeightliftingShoulder Press (Weight)3 x 3 @ 85% of 1RM Every 2:30 Workout Prep2 sets 8/6 Calorie Row (workout pace) 3 Power Snatch ( add weight each...
TuesdayWarm-up8 min AMRAP 30-sec assault bike 20 plate hops 8 Dumbbell Snatch (focus on transition - lightweight) 3 Up downs 3 Box Step-ups (each side)WeightliftingBack Squat (Weight)3 Back Squats x 3 sets @85% of 1RM Every 3 minutesWorkout Prep1 set 15 Sec. Assault Bike (Workout Pace) 4 Dumbbell Snatch 2 Burpee Box Jump OversMetconMetcon...
MondayWarm-upAMRAP 7 5 Knees to elbows 5 Bench Press (empty bar, build across) 5 Deadbugs per side Workout Prep2 Rounds 4 Toes to Bar 3 Power Cleans 2 Handstand Push Ups WeightliftingBench Press (Weight)3 x 3 @ 85% Every 2:30MetconMetcon (Time)For TIme 5-10-15-20 Toes to Bar Power Clean (135/93) Hand Stand Push Ups...
SaturdayWarm-up3:00 Machine (easy pace) - into - 3 rounds 5 Single Arm Russian Kettlebell Swings (left and right) 10 V-Ups 5 Inch Worms 100m JogWorkout PrepWorkout Prep** - With Partner - 2 rounds 5 Synchro Kettlebell Swings 5 Synchro Abmat Sit Ups 10/8 Calorie Row (each)MetconMetcon (Time)Teams of 2 50-40-30-20-10 Synchro Kettlebell Swings (53/35) Synchro Abmat Sit Ups 100-80-60-40-20 Calorie Row (Split...
FridayWarm-up3 rounds 30 second Single Unders 5 Wall Balls (start light and add weight) - Focus on breathing and rolling out the arms 10 Alternating V-Ups WeightliftingClean x1 Front Squat x2 Split Jerk x2 (Weight)6 Sets Every 2 Minutes All sets between 60-75%Workout PrepWorkout Prep** 15 Double Unders 8 Wall...
ThursdayWarm-up6 min AMRAP 3 up-downs 3 Muscle Cleans 1 pull rope climb or 5 Ring RowsWeightliftingBench Press (Weight)4 x 6 @ 80% Every 2:30 Workout PrepWorkout Prep** With Partner 2 set (each) 2 Burpees to Target 1 Power Cleans (Add weight each set) 1 Rope Climb (Half way)MetconMetcon (AMRAP - Rounds and Reps)Teams of 2 18:00...
WednesdayWarm-up8 min AMRAP 100 M Run 5 Deadlifts (Empty Bar) 5 Front Squats 5 Push Press 15 Plate Hops Workout PrepWorkout Prep** 2 Wall Walks 2 Thrusters (light/moderate) 1 Wall Walk 1 Thruster (Workout weight)WeightliftingDeadlift (Weight)4 x 6 @ 80% Every 3 MinutesMetconMetcon (Time)For Time: 10-8-6-4-2 Wall Walks Thrusters (135/95) Time Cap 15 Minutes ...
TuesdayWarm-up7 min AMRAP 30-sec bike (easy pace) 10 Alternating Dumbbell Snatch 5 Deadbugs (each side) 5 Shoulder Press (empty bar - build across)WeightliftingShoulder Press (Weight)4 x 6 @ 80% Every 2:30 Workout Prep10 second Assault Bike (Ramp it up) 3 Power Snatch (At workout weight) 10 second Assault Bike (Ramp it...
MondayWarm-upAMRAP 8 200 M Run 10 Air Squats 10 Sit Ups 10 Green Band Walks Left and Right WeightliftingBack Squat (Weight)4 x 6 @ 80% Every 3 Min Workout Prep Workout Prep** 100m Run (workout pace) 5 Toes to Bar 100m RunMetconMetcon (Time)For Time: 25 Toes to Bar 400m Run 25 Toes...
SaturdayWarm-up3:00 Row (easy pace) - into - Every Minute (5:00) 4 Dumbbell Push Press (light) 4 Burpees 8 Jumping Split Lunges (4 Each leg) **2. Workout Prep** - With Partner - 3 Sets 100m Row (each) 3-5 Handstand Push-Ups (each) 10ft Back Rack Lunge (Each) 10ft Front Rack Lunge (Each) 10ft Overhead Lunge (Each) * Both go through the...