MondayWarm-up7 min AMRAP 5 jumping squats 5 Hand release pushups 3 step back lunges (each side) 3 Sky Reach Squat (each side - free hand on floor) 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...
Valentine's Day BootcampMetconPARTNER AMRAP30 SET 1: 7 Burpees 9 V-ups 11 Box jumps (24/20) SET 2: 7 Farmer carry DB walking lunges (1122) (35/20) 9 Renegade rows (35/20) 11 Hollow rocks *Partners working simultaneously; rotate between sets when slowest partner completes their work...
SaturdayWarm-up3 sets 1:00 Row 5 Inch Worms 10 Ring Rows 20 Alt V-ups Begin Warming up Bench press for workout MetconMetcon (Time)Teams of 2 (1:1) 21-15-9 Bench (135/83) 3-2-1 Rope climb - Into - 15-12-9 Bench (155/93) 3-2-1 Rope climb - Into - 12-9-6 Bench (185/103) 3-2-1 Rope climb Partner A Completes 21 BP...
FridayWarm-upHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back 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...
ThursdayWarm-up6 min AMRAP 1 min machine easy pace 5 Double DB deadlift (light weight - build to workout weight) 5 Double DB Shoulder to Overhead (light weight - build to workout weight) 5 DB Snatch each arm 2 sets - With a empty bar - 5 Snatch Deadlifts 5 Snatch Shrugs 5 Snatch...
Wednesday 2/10Warm-up10 min AMRAP 1 min assault bike (20 sec easy/10 moderate x 2) 5 sit ups (extend the legs when sitting up) 5 Deadlifts (empty bar - build across sets) 5 Alt V-ups (each side) 5 Bird dogs (each side) **2. Workout Prep** 2 sets 20 Sec Assault Bike (workout pace) 5 Sit...
TuesdayWarm-upWarm-upAMRAP x 6 MINUTES* 100m Run 8 Wall Ball Deadlifts 8 Wall Ball Strict Press 8 Wall Ball Front Squats 5 Up-Downs *At minute 3:00 combine the WB Strict Press and Front Squat to a Wall Ball Thruster. StrengthFront Squat (4x6)ON A 15:00 RUNNING CLOCK...
Monday 2/8Warm-upWarm Up: 10 min AMRAP 1 min easy Bike 4 Alternating Dumbbell Snatch 4 Alternating Dumbbell Clean and Jerk 3 Up downs 3 Elbow to floor Stretch (each side) Workout Prep** 2 sets (empty bar) 1 Snatch High Pull 1 Muscle Snatch 1 Power Snatch 2 Bar Facing Burpees 1 Clean High Pull 1 Muscle Clean +...
Bootcamp 2/7/21Metcon (Time)Cash-in: 75 sit-ups, then 4 Rounds for Time: 20 DB hang snatches (40/25) 20 Box Jump Overs (24"/20") 20 Medball Cleans (20/14) 200m row Cash-out: 75 sit-ups...
SaturdayWarm-up3 sets 1:00 Bike (easy/moderate pace) 20 Single Unders 10 Air Squats + 2 sec hold at the bottom 10 Ring Rows MetconMetcon (AMRAP - Reps)2 sets 12 minute partner AMRAP 200 double unders 90 wall balls (20/14) 10 Rope Climbs Max Burpee box jump overs (24"/20") Rest 6 Minutes between sets Score = burpee box...