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FridayWarm-upWarm-upAMRAP x 5 MINUTES 8 Air Squats 8 Ring Rows 8 Scap Push-ups 16 Jumping Jacks StrengthBack Squat (8-8-8-8)8-8-8-8 Back Squat *Start moderate-heavy and end heavy. (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 1-2-3, and so on...

ThursdayWarm-upWarm-upEMOM X 6 MINUTES MIN 1 - :45 Bike MIN 2 - :45 Single Unders MIN 3 - :45 Bike MIN 4 - :45 Hang Clean MIN 5 - :45 Bike MIN 6 - :45 Push Press StrengthMetcon (Weight)6 SETS Every 90 Seconds for 6 sets 2 Hang Power Clean + 2 Shoulder to OH (Score...

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES 5 Push-Ups 5 Up-Downs 10 Alt. Groiners 10 Alt. Samson Lunges StrengthMetcon (Weight)EMOM x 10 MINUTES* MIN 1 - 15 DB Pullovers MIN 2 - 15 DB Bench Press *Keep weight moderate. (Score is Weight) WorkoutAerobic Capicity Test (AMRAP - Rounds and Reps)Aerobic Capacity Test 20 Min AMRAP 20 Burpees 20...

TuesdayWarm-upWarm-up3 ROUNDS (5:00 CAP) 100m Run 8/6 Cal Row 12 DBL DB Deadlift StrengthDeadlift (8-8-8)8-8-8* Deadlift *Start moderate-heavy and end heavy. (Score is Weight) WorkoutMetcon (Time)FOR TIME 600m Run 30/25 Cal Row 30 Deadlift (165/115)|(115/75) 400m Run 20/15 Cal Row 20 Deadlift (185/135)|(135/95) 200m Run 10/8 Cal Row 10 Deadlifts (225/155)|(155/105) (Score is Time) ...

MondayWarm-upWarm-upAMRAP x 5 MINUTES 10 Strict Press 8 Tuck-ups 6 Front Squats 4 Kip Swings StrengthPush Press (Weight)EVERY 90 SEC FOR 8 SETS PUSH PRESS X 3 EACH SET AT BETWEEN 70-80%WorkoutMetcon (5 Rounds for reps)EVERY 3:00 x 5 SETS 25 Wall Balls (20/14)|(14/10) 20 Toes to...

SaturdayWarm-upCoaches Choice MetconMetcon (Time)In Teams of Two Complete 30 Rounds 12 Air Squats 9 Sit ups 6 Burpees 3 Push Ups. Partner A does a full round then Partner B does a full round (15 Rounds each)...

FridayWarm-upWarm-upAMRAP x 7 MINUTES 8 Slow Deadbugs 8 Scap Push-ups 8 Bird Dogs 8/8 SA DB Strict Press StrengthShoulder Press (6-6-6)6-6-6* Strict Press *Start and end heavier than last week. (Score is Weight) WorkoutMetcon (Weight)EMOM x 4 MINUTES 12/10 Cal Bike Into...