ThursdayWarm-up8 min AMRAP 1 min easy bike or row 5 Deadbugs (each side) 5 Deadlifts (empty bar) 5 Single DB Shoulder to Overhead (each side) 5 Situps (focusing on leg extension during situp) 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Clean 5 Front...
WednesdayWarm-up8 min Partner AMRAP 15 sec bike (you go - I go) x 2 5 synchro tempo air squats (3 sec down - 2 sec hold - fast up) 10 Dynamic Squat StretchMetconMetcon (Time)Teams of 2 200/160 Calorie Assault Bike 125 Synchro Air Squats * Split Bike...
TuesdayWarm-up2 Rounds :20 on :20 off High Knees Butt Kicks Push Ups Air Squats 2 sets - With a empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch High Pull Ups 5 Muscle Snatch 5 Overhead Squats - into - 2 sets (empty bar) 1 Hang + 1 Below...
MondayWarm-up Movement Prep/Activation and Increasing Heart Rate** 10 min Partner AMRAP P1: Easy pace row P2: 5 Lunge Elbow to Floor Stretch (each side) 10 Floor Plate Press 5 Hang Cleans (empty bar - build across sets) **2. Workout Prep** With Partner: 1 set (Each) 5 Calorie Row 5 Push Ups 5 Hang Cleans (workout weight)MetconMetcon...
2/21 BootcampMetcon (Time)2-4-6-8-10-12-10-8-6-4-2 DB thrusters (35/20) T2B KBS (55/35) *20 sit ups on dashes...
SaturdayWarm-upEMOM x 7 3 Burpees 5 Front Squats 7 Push Press MetconMetcon (AMRAP - Rounds and Reps)Partner workout: 25 Minute AMRAP 100 overhead squats (95/63) 100 Pull Ups 50 Front Squats (155/103) 12 Rope Climbs Max Calorie Assault Bike...
FridayWarm-up7 min AMRAP 30 sec jump rope (singles or doubles) 5 Deadbugs (each side) 5 Single Dumbbell Deadlift (each side) 5 Single Dumbbell Press (each side) 3 Box Step ups (each side) 3 up-downs **2. Strength Prep** 2 sets (empty bar) 3 Shoulder Press 3 Push Press 3 Push Jerks (have athletes focus on their feet...
ThursdayWarm-up10 min AMRAP 30 sec easy Row 3 Sandbag Cleans (light weight - focus on pulling to hip and then cleaning) 10 heel to tiptoe rocks 10 yd high knees 10 yd butt kickers 15 yd skip (down and back) **2. Workout Prep** - Allow athletes a few minutes to set up making...
WednesdayWarm-upTabate :20/:10 High Knees Butt Kicks Air Squats Strict Press 2 sets - With a empty bar - 5 Clean Deadlifts 5 Clean Shrugs 5 Clean High Pull Ups 5 Muscle Cleans 5 Front Squats - into - 2 sets (empty bar) 1 Squat Clean + 1 Hang Squat Clean + 1 Clean * Once complete give...
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...