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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....

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...

WednesdayWarm-up8 min AMRAP 30-second easy bike or Row 5 dynamic squat stretch 5 Single Arm DB Thrusters (lightweight - each side) 3 Up Downs 5 Box Step Overs (each side)MetconMetcon (8 Rounds for reps)8 Sets Every 3:00 or 1:1 12/10 Calorie Assault Bike 10 Dumbbell Thrusters (35’s/25s) 8 Burpee Box Jump Overs...

TuesdayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

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 ApartsWorkout Prep Workout Prep** 1 set 50m Run (workout pace) 5 Pull-Ups 5 Push-Ups 10 Air...