MondayWarm-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 ApartsMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6...
SaturdayWarm-upBench Press Warm Up400 Meter Run into AMRAP 6 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)MetconMetcon (Time)Teams of 2 30-24-18-12-6 Bench Press (165/108) 30-24-18-12-6 Deficit Handstand Push-Up (4"/2") 10-8-6-4-2 Rope Climbs...
FridayWarm-up7 min AMRAP 5 front squats (empty bar) 5 shoulder to overhead (empty bar) 5 Thrusters (empty bar - focus on a smooth transition between squat and overhead) 3 Kips + 2 Pull ups (focus on solid kip)Workout Prep2 sets (Empty bar and then workout weight) 4 Thrusters 4 Pull-Ups...
ThursdayWarm-upUpper Body Warm up3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations eachWarm-up3 sets (empty bar) 3 Hang Snatch Grip Shrugs 3 Hang Snatch Grip High Pulls 3 Hang Muscle...
WednesdayWarm-up7 min AMRAP 5 Burpees 5 dynamic squat stretch 5 wall balls 5 V ups 5 Hang Power Cleans (empty bar - build across)WeightliftingFront Squat + Back Squat (Weight)Front squat + Back squat + Goblet Squat: (2+2+10) x 5 sets. Building *Rest 2 Min between sets* *This should be heavy! Including the...
TuesdayWarm-up8 min AMRAP 1 round of rowling (max penalty of 5 burpees over rower) 10 Banded good mornings Power Cleans (empty bar - build across) 30 single unders WeightliftingClean deadlift to mid thigh + clean + Jerk (Weight)Clean deadlift to Mid Thigh + clean + jerk: (1+1+1) x 4 sets...
MondayWarm-up3 Way Banded Shoulder Stretch Into 5 min AMRAP 5 Burpees 5 stepback lunges (each side) 5 Kip Swings 5 dynamic squat stretchWarm-up3 sets 3 Snatch Deadlifts to Mid-Thigh 3 Hang Power Snatch 3 Overhead Squats 2 Squat Snatch (Singles)MetconMetcon (4 Rounds for reps)4 Sets (1 Set every 5 minutes) 50’ Single Arm...
SaturdayWarm-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-upTake 15 Minutes to get boxes set...
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) 5 Clean...
ThursdayWarm-up8 min AMRAP With Partner 1 min bike (30 second Arms only, 30 seconds Legs only) 5 Ab Mat Sit ups (straight leg) 5 Step-ups (each leg) 20 plate hopsMetconMetcon (AMRAP - Rounds and Reps)Amrap 16 minutes Teams of 2 (1:1) 15/12 Calorie Assault Bike 15 Ab Mat Sit Ups 10 Box Jump...