WednesdayWarm-up200 Meter Run - into - 7 min AMRAP 10-sec handstand hold 1 rope pull (grasp climbing rope and get as high as possible on the rope in one pull) 5 DB Snatch (each side - lightweight - focus on transition - increase across sets) 5 dynamic squat stretchWarm-up3 working sets...
TuesdayWarm-up8 min AMRAP 1 round of rowling (Max 5 burpee penalty) Power Clean +Jerk Dip + Jerk 4 Down dog/seal pose transitions Workout Prep2 sets 10 sec. Row 2 Burpees - rest 30 seconds between sets - MetconMetcon (Time)Every 2:00 (8 sets) 12/10 Calorie Row 12 Burpees Target time for each round is...
MondayWarm-up400 Meter Run into AMRAP 5 8 Alternating Dumbbell Snatch (light) 5 Single Arm DB Thrusters (light) 3 elbow to floor stretch (each side) Into 3 sets 3 Snatch Deadlifts to Mid-Thigh 3 Hang Power Snatch 3 Overhead Squats 2 Squat Snatch (Singles)WeightliftingSnatch Deadlift + Snatch (3 x 1)Snatch Deadlift +...
SaturdayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip MetconMetcon (Time)Teams of 2 400 M Farmer Carry 53/35 50 Burpee...
FridayWarm-up3 rounds 1:00 Assault Bike or Row 5 Hanging Knee Raises 5 Dynamic Squat Stretches + Inch Worm 5 Push Press 5 Push Jerk + - into - Review Push Jerk WeightliftingPush Jerk (Weight)In 12 Minutes build to a heavy Push Jerk for the day Rest as needed between sets...
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 ApartsWorkout Prep3 sets 1 Tempo Strict Pull Up (3-seconds up + 2-second...
WednesdayWarm-up400 Meter Run into EMOM x 5 8 Barbell Thrusters 8 Sit Ups Lifting Prep 3 working sets (light) 2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat * Add weight to each set but not heavy *WeightliftingBack Squat + Front Squat (Weight)Back squat...
TuesdayWarm-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 Workout Prep1 set 2 Clean and Jerks 2 Bar...
MondayWarm-up5 Round Tabata Rowing Into Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip...
SaturdayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip MetconMetcon (3 Rounds for reps)3 Sets: 5 Minute AMRAP 2 Rounds 50...