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...
Bootcamp 5/16Metcon (Time)6 rounds for time: 200m run 2 wall climbs 20 weighted plate situps (45/35) 200m farmer carry (55/35) 20 KBS (55/35)...
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)In Teams of 2 " you go I go" 4 Rounds Each 21 SA...
FridayWarm-up8 min AMRAP 30-sec single unders 5 dynamic squat stretch 3 sky reacher squats (each side) 3 Up downs 3 muscle snatch + 2 power snatch + 1 squat snatch -into- 10 min to build to working snatch weight for WOD Workout PrepWorkout Prep** 1 set 1 Squat Snatch (At workout weight) 2 Burpee Over Bar 10...
ThursdayWarm-up10 min AMRAP 1 round of rowling (max of 5 penalty burpees) 5 wall balls (focus on breathing and cycling arms) 3 Step-ups (each side) 3 Devil’s Press (lightweight - focus on swing through legs) **2. Workout Prep** - With Partner - 1 set 5 Wall Balls (each) 20 sec. Row (each) 5 Box Jumps...
WednesdayWarm-up3 Way Banded Shoulder Stretch into 6 min AMRAP 30 sec. Machine (easy) 10 PVC Pass Throughs 5 PVC Overhead Squats 5 Sit Ups (focus on leg extension when sitting up) Strength Prep 3 sets (Empty Bar) 2 Snatch Grip Push Press 2 Overhead SquatsWeightliftingOverhead Squat (Weight)Overhead Squat: - 5x3 Moderate-Heavy...
TuesdayWarm-upWith a Green Band 10 Sidestep R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats -into- 6 min AMRAP 30 sec. assault bike (easy pace) 3 Up-downs 3 Box Step-ups (each side) 3 Power Cleans (empty bar - build across...
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 50m Run 5 Push-Ups 50m...