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07 May

Posted at 20:00h in Work out of the day

SaturdayWarm-up3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups (3/2/1) 20 Alternating V-Ups **2. Workout Prep** 5 sets 3 Deadlifts 3 Bench Press - Start light and work up in weight, make sure athletes have a spotter -MetconMetcon (Time)21-15-9 Deadlift (275/185) Bench Press (155/105) -Rest 5:00- 21-15-9 Deadlift (225/155) Bench...

06 May

Posted at 20:00h in Work out of the day

FridayWarm-up10 min AMRAP 1 min assault bike 5 Up Downs 5 Kip Swings + 1 Strict Pull Up 5 Power Snatches (empty bar - build across sets) Workout Prep1 set (each) 20 sec. Assault Bike 5 Burpee Box Jump Overs 1 Power Snatch (at workout weight)MetconMetcon (Time)For Time: 9-6-3 Power Snatch (185/135) Burpee Box Jump...

05 May

Posted at 20:00h in Work out of the day

ThursdayWarm-up3 Way Banded Shoulder Stretch into 6 min AMRAP 30-sec assault bike 5 scap pullups 1 rope climb pull (Just 1 pull) 5 GHD’s to parallel (focus on leg ext. during situp)Workout PrepWorkout Prep** - With Partner - 5 GHD's (each) 1 Rope Climb (each) 15 Sec. Assault Bike (each) - practice transition on/off...

04 May

Posted at 20:00h in Work out of the day

WednesdayWarm-upShoulder Banded Stretch each side 6 Min AMRAP 20 Single Unders 5 Alternating Dumbbell Hang Clean (each side) 5 Single Dumbbell Shoulder to Overhead (each side) Workout Prep Workout Prep** 1 set 1 Strict Handstand Push Up 3 Dumbbell Hang Power Cleans (Moderate weight) 10 Double Unders 2 Kipping Handstand Push-Ups 3 Dumbbell Push Press (Moderate...

03 May

Posted at 20:00h in Work out of the day

TuesdayWarm-upWith a 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 row 5 Wall Ball Front Squats (lightweight) 5 Wall Ball...

02 May

Posted at 20:00h in Work out of the day

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 PrepWorkout Prep** 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air SquatsMetconMetcon...

30 Apr

Posted at 20:00h in Work out of the day

SaturdayWarm-upTabata Row (8 sets) - into - 3 rounds 4 Step-ups ​(each) 4 Wall Ball Front Squats 4 Wall Ball Push Press **2. Workout Prep** Allow athletes to take a few mins to establish rotations and practice transition.MetconMetcon (Time)Team of 3 100 Alternating Dumbbell Step Ups (50s/35s) * One partner holds plank * 200...

29 Apr

Posted at 20:00h in Work out of the day

FridayWarm-up10 min AMRAP 1 min assault bike 5 Up Downs 5 Kip Swings + 1 Strict Pull Up 5 Power Cleans (empty bar - build across sets) **2. Workout Prep** 1 set (each) 20 sec. Assault Bike 5 Pull Ups 1 Power Clean (at workout weight)MetconMetcon (AMRAP - Rounds and Reps)30 Minute Partner AMRAP 20/16...

28 Apr

Posted at 20:00h in Work out of the day

ThursdayWarm-up10 min AMRAP 1 min bike erg 5 dead bugs 5 bird dogs 10 banded good mornings 5 Deadlifts (empty bar - build across) WeightliftingDeadlift (Weight)Deadlift: - Build to a heavy single for the day * rest 60-90 seconds between sets *Workout PrepWorkout Prep** 1 set 3 Back Squats 10 sec. Back Squat Hold (Top) 3...