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09/26/2020Warm-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 MetconMetcon (AMRAP - Rounds and Reps)IN TEAMS...

09/25/2020Warm-upBench Press Warm UpFoam roll pecs and lats AMRAP 3 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)5 Rounds MIN 1 5 REPS @ 55% MIN 2 REST MIN 3 MAX...

ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 20 Shoulder Taps :20 Hollow Body Hold 10 Reverse Lunges 10 Russian KBS StrengthDeadlift (8-8-8)8-8-8* Deadlift *Start moderate build to moderate-heavy. (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)5 SETS* AMRAP x 2 MINUTES 5 Push Press (115/75)|(75/55) 10 Burpees over the bar -Rest 1:00 b/t Sets- *Pick up where you left off each...

TuesdayWarm-upWarm-upAMRAP x 5 MINUTES 1 Burpee 2 Alt. Step-ups 3 Air Squats 4 Tuck-ups StrengthBack Squat (8-8-8)8-8-8* Back Squat *Start moderate build to moderate-heavy. (Score is Weight) Workout"VIBRANIUM" (Time)2 ROUNDS FOR TIME 16 Box Jumps (30/24)|(24/20) 18 Toes to Bar 20 Front Squats (155/105)|(115/75) -Hard Cap 10:00- (Score is Time) ...

MondayWarm-upWarm-up3 SETS* (5:00 CAP) 20 Jumping Jacks 100m Run 8 Good Mornings 6 Snatch Grip Deadlifts 4 Muscle Snatches *Start first set with PVC, second set with PVC or barbell (athlete choice), third set with barbell. StrengthMetcon (Weight)6 SETS 1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 1 Hang...

09/19/2020Warm-upCoach's Choice MetconMetcon (2 Rounds for reps)IN TEAMS OF TWO 1-15 MIN COMPLETE FULL ROUNDS OF 16 ROUNDS 8 WALL BALLS 8 ALT DB POWER SNATCHES (50/35) FROM 16-30 MIN PARTITION AS YOU LIKE 80 BURPEE BOX JUMP OVERS 80 CAL ASSAULT BIKE ...

FridayWarm-upWarm-upAMRAP x 6 MINUTES :45 Row 10 Barbell Deadlifts 10 Air Squats into BB Front Squats 10 Hang High Pulls StrengthMetcon (Weight)EVERY 1:30 x 6 SETS* 3 Power Cleans + 3 Front Squats *Keep weight moderate. (Score is Weight) WorkoutMetcon (Time)10 SETS 5 Toes to Bar 7 Wall Balls (20/14) 9 DB Push Press (50/35) -:30 Rest b/t Sets- (Score...

ThursdayWarm-upWarm-up2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch 3 Snatch Grip Hang Power Snatch* *With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee) StrengthMetcon (Weight)ON...