FridayWarm-up2 mins Jump Rope (nice and easy) - into - 10 Foward Leg Swings (each side) 10 Side Leg Swings (each side) 10 Ankle Around the worlds (each side) -into- 6 min AMRAP 5 Deadlifts (empty bar - build across) 5 Hang Power Cleans (empty bar - build across) 5 Front Squat (empty bar...
ThursdayWarm-upTeams of 2 (3 sets each) You Go, I Go! 10 Plate Hops 100 ft Shuttle Run (50 Ft down 50 ft back) - into - 2 sets 3 Med Ball Deadlifts (light) 3 Med Ball Slams (light) 5 Push-Ups 5 Low Box JumpsWorkout PrepWorkout Prep** 1 set 3 Medball Slams 4 Push Ups 5 Box Jump...
WednesdayWarm-up8 min AMRAP 1-minute Assault Bike (easy pace) 1-minute Rowing (easy pace) 10 goblet squats (lightweight - build across but stay light)Workout Prep2 sets 10 sec. Assault Bike (at workout pace) 10 sec. Row (at workout pace) 1 Wall Walk (Half-way up set 1)MetconMetconWorkout: Tabata Calorie Assault Bike (8 rounds) - Rest 2:00...
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 ApartsWorkout Prep2 sets 3 Single Arm Dumbbell Push Press (L) 3 Single...
MondayWarm-up400 M Run -into- 6 min AMRAP 30-sec single unders 5 knees to elbows 5 dynamic squat stretch 5 jump squatsWorkout Prep5 Air Squats 10 Double Unders 3 Knee to Elbows + 2 toes to Bar 5 Air SquatsMetconMetcon (Time)50 Air Squats - into - 75-60-45-30-15 Double Unders 25-20-15-10-5 Toes to Bar - into - 50 Air Squats Time Cap 18...
SaturdayWarm-up400 M Run Into 3 rounds 10 Ring Rows 5 GHD's (Parallel) 10 Goblet Squats (light) 10 Alternating Box Step Ups 5 SIngle Arm Dumbbell Shoulder Press (each arm)MetconMetcon (Time)Teams of 2 100 Pull-Ups 100 GHD Sit Ups 100 Synchro Air Squats 100 Box Jumps (24/20) 100 Single Arm Dumbbell Push Press (50/35) Time Cap 30 Min...
FridayWarm-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 Warm-up2 sets (with an empty bar) 3 Clean...
ThursdayWarm-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 ApartsWarm-up3 sets (empty bar) 3 Hang Snatch Grip Shrugs 3 Hang Snatch Grip...
WednesdayWarm-up6 min AMRAP 30-second assault bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs WeightliftingFront Squat (Weight)Front Squat: - MAX OUT DAY! * Rest a little longer than normal between sets when you reach heavier weights * Workout Prep**2. Workout Prep** 2 sets 10 Second Assault Bike...
TuesdayWarm-up7 min AMRAP 30-second single unders 5 wall balls (focus on breathing and cycling arms) 5 alternating v-ups (each side) 10-second handstand holdMetconMetcon (AMRAP - Rounds and Reps)12:00 Amrap 50 Wall Balls (20/14) 30 Toes to Bar 15 Strict Handstand Push-UpsWarm-up2 sets (empty bar) 5 Shoulder Press 3 Push Press 2 Push Jerks WeightliftingPush Press...