WednesdayWarm-up6 min AMRAP 3 up-downs 3 box step up (each side) 5 Clean and Jerks (empty bar - build across, stay light) **2. Workout Prep** 3 Sets 2 Clean and Jerks (work up in weight) 2 Burpee Box Jump Overs (practice transition)MetconMetcon (Time)For Time: 3-6-9-12-9-6-3 Clean and Jerk (155/105) Burpee Box Jump Over (24/20) Time Cap...
TuesdayWarm-up5 min AMRAP 1 min assault bike 5 World’s Greatest Stretch (each side) 3-inch worms **2. Workout Prep** 1 set 10 Air Squats (fast) 20 Second Bike (at workout pace)MetconMetcon (Calories)5 Sets 2:00 Amrap 30 Air Squats Max Calorie Assault Bike - Rest 2:00 between sets -Warm-up2 sets 5 Push-Ups (Slow negative) 10 Ring Rows -into- 2 Bench Press...
MondayWarm-up2:00 Machine -into- 4 min AMRAP 5 Sit Ups (focus on leg extension) 5 Deadbugs (each side) 5 Air Squats Then 2 Rounds 10 Green Band Steps (L,R) 10 Green Band Squats 10 Green Band Glute Bridges WeightliftingBack Squat (Weight)6 x 2 @ 75% Take 3-4 sets to warm up to...
SaturdayWarm-up3:00 Machine -into- 3 sets 20 single unders 5 Clean Deadlifts (empty bar) 5 Muscle Cleans 5 Front Squats 5 Squat CleansWorkout Prep4 sets 10 Double Unders 10 sec. Assault Bike (workout pace) 2 Squat Cleans (build up in weight each set) - rest between sets -MetconMetcon (8 Rounds for reps)Every 4:00 (8 sets) 60 Double...
FridayWarm-up2:00 Jump Rope -into- 6 min AMRAP 100m jog 10 scap pullups 5 Kettle bell Swings (eye level) 5 bird dogs (each side) 5 dead bugs (each side)Workout Prep2 sets 100m Run (workout pace) 7 Kettle Bell Swings 5 Pull UpsMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#...
ThursdayWarm-upWith Partner "Rowling" (5 sets each) * Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m * * Max Penalty is 5 Workout Prep2 rounds (together) 10ft Synchro Walking Lunge 4 Burpee Box Jump Overs (2 each)MetconMetcon (Time)Teams of 2 3 Rounds 200ft Synchro...
WednesdayWarm-up3 min 25 secs Jump Rope 5 sec. Transition 25 secs Up Downs 5sec. Transition Then 2 Rounds 10 Green Banded Walks (L,R) 10 Green Banded Air Squats 10 Green Banded Glute Bridges WeightliftingBack Squat (Weight)5 X 5 @ 60-70%MetconMetcon (Calories)15 Sets: 30 secs on/60 secs off Calorie Assault Bike ...
TuesdayWarm-up10 min AMRAP 30-sec machine of choice 5 DB Deadlifts (lightweight - build across) 5 DB Hang Clean (lightweight - build across) 5 DB Shoulder to Overhead (lightweight - build across) 10 Sit Ups (focus on leg extension) 5 Deadbugs (each side)WeightliftingHang Power Clean x1 Front Squat x1 Clean x1 (Weight)Every...
MondayWarm-up3 sets 150m Row 5 down dog to seal pose transitions 10 plate hops WeightliftingPush Press (Weight)Every 90 Seconds for 6 Sets Push Press x 3 all between 60-75% of your 1 RM Workout Prep Workout Prep** 1 set 4 Burpee Over Rower 100m Row 2 Burpee Over RowerMetconMetcon (Time)For Time: 25 Burpee Over...
SaturdayWarm-upEvery min (6:00) Min 1: 45sec. Machine Min 2: 45Sec Jump Rope - into - 3 sets 10 Gobet Squats 10 Single Arm Up Right Rows (each) 3 Inch Worms **2. Workout Prep** set 1: 2 Rope Pull-Ups (1 each arm) 10 Sec. Ski Erg or Row (workout pace) 5 Back Squats (light) - rest...