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 Workout Prep Workout Prep** 3 sets ( add...
FridayWarm-up10 min AMRAP 30 sec. machine 30 sec Jump Rope 10 band pull aparts 10 Alternating Single-Arm Dumbbell Bench Press **2. Workout Prep** 2 sets 3 Dumbbell Bench (moderate) 10 Double UndersMetconMetcon (AMRAP - Rounds and Reps)12:00 Amrap 6-12-18-24. . . Dumbbell Bench Press (50s/35s) 50 Double Unders (After each set)WeightliftingBehind The Neck Jerk (Weight)Behind the...
ThursdayWarm-up10 min AMRAP 1 min bike erg (sit/stand) 5 Deadbugs (each side) 5 up-downs 5 Single Arm Kettle Bell Swings eye level (light/each side) 10-sec handstand holdWorkout Prep Workout Prep** 50m Shuttle Run (25m out/25m back) 5 Kettle bell swings 3 Handstand Push Ups 1 Burpee Box Get OverMetconMetcon (AMRAP - Rounds and Reps)18:00...
WednesdayWarm-upUpper Body Warm up3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations eachWorkout Prep5 min Build weight on snatchMetconMetcon (AMRAP - Reps)15 min Amrap 30 Snatch...
TuesdayWarm-up2 Rounds 30-sec row 30-sec assault bike 5 dynamic squat stretch 3 Clean Pull + 3 Hang Power Clean (Empty Bar) 3 Front Squats + 3 Push Press ( empty bar) MetconMetcon (3 Rounds for reps)Every 7:00 (3 sets) 18-14-10* Calorie Row Calorie Assault Bike *15-12-9 calories for women Time Cap on each set is 6...
MondayWarm-up"Roxanne" Burpee Warm Up 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 5....
Bootcamp 5/23Metcon (Time)2 rounds for time: 400m run 15 KBS (70/55) 30 hollow rocks 25 box jumps (24/20) 15 KBS (70/55) 30 hollow rocks...
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 MetconMetcon (3 Rounds for reps)AMRAP 8 Minutes 16...
FridayWarm-up1 min easy machine of choice 10 Alternating V-Ups 3 Muscle Cleans (Empty bar) 5 Hang Power Cleans (Empty bar) 3 Muscle Snatch 5 Hang Power Snatch WeightliftingHang Snatch (Weight)Hang Snatch 3 sets (add weight each set) 1 Hang Power Snatch 1 Overhead Squats 1 Hang Squat Snatch Then EMOM x 5 Hang Squat Snatch: -...
ThursdayWarm-up400 Meter Run into - 5 Rounds of 4 Up Downs 5 Wall Balls 6 Step-ups MetconMetcon (Time)3 Rounds 200ft Farmer Carry (100s/70s) 30 GHD’s Or Weighted Wall Ball Sit Ups 30 Wall Balls (20/14) 20 Min Cap Auxillary Work3 rounds 15 Dumbbell Bench 10 Strict Pull-ups -into- 3 rounds 15 Barbell Curls 15 DB Tricep...