SaturdayWarm-upCoaches ChoiceMetconMetcon (Time)IN TEAMS OF TWO COMPLETE 10 ROUNDS 4 ROPE CLIMBS (RX+ LEGLESS) 12 D BALL OR STONE TO SHOULDER 24 BURPEE BOX JUMP OVERS ...
FridayWarm-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...
ThrusdayWarm-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 ApartsWeightliftingPush Press x2 Split Jerk x1 (Weight)Every 90 Seconds for...
WednesdayWarm-upWarm-up2 ROUNDS (7:00 CAP) 10 Wall Ball Front Squat 10 Wall Ball Deadlifts 10 Box Step-Ups 10 Wall Ball Push Press 250m Row StrengthMetcon (Weight)4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg Glute Bridge-Ups** *Keep weight moderate. **Athlete can complete unweighted or with DB in hips. -Rest As Needed b/t Sets- (Score is Weight) WorkoutFight Gone Bad...
TuesdayWarm-upWarm-upAMRAP x 7 MINUTES 8/6 Cal Bike 20 V-ups 8/6 Cal Bike 10 Kang Squats 8/6 Cal Bike 10 Broad Jumps StrengthMetcon (Weight)EMOM x 10 MINUTES 1 Power Clean + 2 Hang Power Clean + 1 Front Squat *Keep weight light-moderate. (Score is Weight) WorkoutMetcon (Time)2 ROUNDS FOR TIME 80/64 Cal Bike 100/80 Cal Row 40 Toes to Bar *Every 2:00, not...
MondayWarm-upWarm-upAMRAP x 7 MINUTES 100m Run 10 Alt. Step-Ups 100m Run 10 Slow Air Squats 100m Run 10 Broad Jumps StrengthMetcon (Weight)4 SETS 8 Tempo Front Squats (22X1) 4 Tall Box Jumps (Athlete Choice) -Rest as Needed b/t Sets- (Score is Weight) WorkoutMetcon (Time)FOR TIME 800m Run 50 Box Step-Overs (24/20) 25 DB...
Bootcamp 1/10/21Warm-up2:30 bike/row/run :60 couch stretch x each legWarm-up50 Singles 5 walk out plank, 2 pushups 20 hollow rocks 10 mountain climbers (1,1,2,2) x2 roundsMetcon4 rounds (8:00 work/1:00 rest): 0:00-2:00 50 Double Unders, into...
SaturdayWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)IN Teams of Two ALT ROUNDS 30 Rounds For time 5 Burpees 5 Chest to Bar 1 Clean & Jerk (185/155) 40 min HARD CAP RX+ sub 2 muscle up for C2B You go I go style ...
FridayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip StrengthSplit Jerk (8 x 1)Every 90 Seconds for 8...
ThursdayWarm-upWarm-up4 SETS (9:00 CAP) :45 Bike/Row 25’ SA OH KB Walk 20 Mountain Climbers 25’ SA OH KB Walk 50’ Front Rack Walk StrengthMetcon (Weight)3 SETS FOR QUALITY 50' DBL KB Suitcase Walk 50' DBL KB Front Rack Walk 50' DBL KB OH Walk 2:00 Bike/Row (EZ Pace)* *2:00 Bike/Row is considered...