ThursdayWarm-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 (4 Rounds for reps)4 Rounds Run...
WednesdayWarm-up10 min AMRAP 1 min easy bike 10-sec bar hang 5 alt v-ups (each side) 5 deadbugs (each side) 5 bird dogs (each side) MetconMetcon (5 Rounds for reps)5 sets 24/18 Calorie Assault Bike or 20/16 Calorie Echo Bike 200ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (80s/60s) -2 min rest b/t sets-Auxillary Work3...
TuesdayWarm-up10 min AMRAP 5 dynamic squat stretch 3 back squats +3 pause back squats (empty bar -build across) 5 hand-release pushups 3 Box Step-ups (each side) 5 deadlifts + 3 power cleans (empty bar - build across) *have WOD equipment set up by end of the warmup Strength Prep Have athletes build up...
MondayWarm-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 WeightliftingSnatch x1 OHS x1 Hang Snatch x1...
Easter BootcampWarm-up400m run Stretch 5 walk out planks, 2 push ups 10 mountain climbers 1 min plank hold 2xMetcon (Time)800m run (Rx+ = 1 mile) 75 sit ups 400m med ball run 75 hollow rocks 800m run (Rx+ = 1 mile) 75 sit ups 400m med ball run 75 hollow rocks (At home...
SaturdayWarm-up5:00 Machine - into - 3 sets 7 Ring Rows 5 Inch Worms 3 Muscle Cleans 3 Power Cleans **2. Workout Prep** With Partner 1 set 1 Rope Climb (each) 20 second Assault Bike (each) at workout pace 2 Power Cleans (each) at 80% of workout weightMetconMetcon (Time)Teams of 2 20 Rope Climbs or 40 Burpee Chest to...
FridayWarm-up10 min AMRAP 30-sec singles 7 Single DB DL (each side) 7 DB goblet squat 7 Single DB Shoulder to OH (each side) 3-inch wormsWorkout Prep1 set 15 Double Unders 5 Dumbbell Deadlift 10 Double Unders 5 Dumbbell Front Squats 5 Double Unders 3 Dumbbell Squat Clean ThrustersMetconMetcon (3 Rounds for reps)5:00 Amrap 50 Double Unders 10 Dumbbell...
ThursdayWarm-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...
WednesdayWarm-up6 min AMRAP 1 min assault bike (3-4 high effort - coast to maintenance speed for the remainder) 7 GHD’s to parallel (focus on leg extension - hands stay by legs) 7 Power Cleans (empty bar) 7 Shoulder to Overhead (empty bar) -into- 6 mins Build to Clean and Jerk weight for...
TuesdayWarm-up10 min AMRAP 1 min row (30-sec easy/30-sec mod) 5 box steps ups (each side) 20 plate hops 5 scap pull-ups 10 PVC around the worlds 10 PVC Pass Throughs **2. Workout Prep** 1 set 30-second row (workout pace) 5 Box Jumps (Step down) 5 Pull-UpsMetconMetcon (AMRAP - Rounds and Reps)15:00 Amrap 500/400m Row 25 Box Jumps (24/20) 5-10-15-20-25…. Pullups *Row...