Bootcamp 4/18Metcon (Time)50 KBS (55/35) 200m run 25 burpee pull-ups 200m run 50 med ball sit-ups (20/14) 200m run 25 burpee pull-ups 200m run 50 KBS (55/35)...
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 (Time)In Teams of Two 800 Meter...
FridayWarm-up4 rounds (each) 100 M Run (Jog) 30-sec row (Moderate) 5 down dog/seal transitions **2. Workout Prep** 1 set 30 sec. Run (workout pace) - Partner rows (workout pace) while partner runs (each goes through)MetconMetcon (Distance)Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row - Switch when partner finishes...
ThursdayWarm-up10 min Amrap 1:00 Machine 10 Ring Rows 5 Air Squats + 2 sec. Hold at the bottom 5 Clean Deadlifts (Empty Bar) 5 Muscle Cleans (Empty Bar) 5 Shoulder Press (Empty Bar) - Into - 3 rounds (Building Weight) 3 Clean Deadlifts 2 Hang Power Cleans 1 Push Press 1 Clean and JerkWorkout PrepWorkout Prep** 1 set 3...
WednesdayWarm-up12 min AMRAP 1 min easy row 10 band pull aparts 5 Bench Press (empty bar - build across) 5 Deadbugs (each side) 5 Deadlifts (empty bar - build across) 5 Single Arm DB Thrusters (each side - lightweight - build acrossWeightliftingBench Press (Weight)Bench Press - 5 sets x 1 reps @...
TuesdayWarm-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 3 sets (Building to opening weight) 15 Second Bike (workout...
MondayWarm-up10 min AMRAP 1 min easy bike 3 Elbow to Floor stretch (each side) 5 Dynamic Squat Stretch 3 back squats + 3 pause squats (empty bar - build across) 5 GHD’s to parallel OR situps (focus on leg extension) 5 alt. V-ups (each side)WeightliftingBack Squat (Weight)Back Squat - 5 sets x...
Bootcamp 4/11Metcon (Time)30 air squats 20 v-ups 10 burpees 5 HSPU 250m row or 200m run 6x...
SaturdayWarm-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 ApartsMetconMetcon (Time)30 rounds 1 Squat Snatch (155/105) 4 Toes to Bar 8 Alternating Box...
FridayWarm-up10 min AMRAP 200m partner jog 20 single unders (w/ partner - same time) 5 elbow to floor stretch (each side) 3 cossack squats (each side) 10 wall angels **2. Workout Prep** Allow athletes a few minutes to practice synching up their reps while rotating through each station.MetconMetcon (4 Rounds for reps)4...