FridayWarm-up2:00 Run (easy pace) -into- 3 rounds 3 Scap pull-ups 3 Push Ups 3 Box Step-ups (each side) 3 Muscle Snatch (empty Bar) 3 Snatch Push Press (empty Bar) 3 Overhead Squats (empty Bar) 3 Squat Snatch (empty Bar) -into- 2:00 Build up to Snatch Weight **2. Workout Prep** 1 set 50m Run (workout pace) 4 Box Jump Overs 2 Squat...
ThursdayWarm-up6 min AMRAP 30-sec assault bike 7-floor plate press 5 Sandbags over box (lightweight - focus on transition) . - After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) - WeightliftingShoulder Press (Weight)6 x 2 @ 85% Every 2 MInutes Workout PrepWorkout Prep** 1...
WednesdayWarm-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...
TuesdayWarm-up10 min AMRAP 1 min row (easy pace) 5 scap pullups 10 Alternating V-Ups 2 Muscle Clean + Shoulder Press (Empty Bar) 2 Hang Power Clean + Push Press 2 Clean and Jerks WeightliftingBench Press (Weight) 6 x 2 @ 85 % Every 2 MInutes Have athletes practice good bar path while...
MondayWarm-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...
SaturdayWarm-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 ApartsMetconMetcon (Time)In Teams of Two You go I go :30Sec on...
FridayWarm-up10 min AMRAP 1 round of rowling (5 burpee penalty max) 5 Single DB Deadlift (each side) 5 Single DB Hang Cleans (each side) 5 Single DB Shoulder to Overhead (each side) **2. Workout Prep** 1 set 5/4 Calorie Row 4 Alternating Hang Dumbbell Clean and Jerks 5/4 Calorie Row 2 Burpee over RowMetconMetcon (2 Rounds...
ThursdayWarm-up400 Meter Run -into- 3 rounds 10 Alternating Dumbbell Bench (total) 10 Dumbbell Bent over rows 10 Wall Ball Front Squats 20 Plate HopsWeightliftingBench Press (Weight)5 x 4 @ 80% Every 2 Minutes Workout Prep Workout Prep** 2 Sets 10 Jumping Air Squats 100m Run 5 Wall Balls (focus on cycling the arms) - rest...
WednesdayWarm-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 WeightliftingBack Squat (Weight)5 x 4 @ 80%...
TuesdayWarm-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 ApartsWeightliftingShoulder Press (Weight)5 x 4 @ 80% Every 2 Minutes Use...