MondayWarm-upWarm-up3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs StrengthDeadlift (5RM)ON A 15:00 RUNNING CLOCK...
Bootcamp 12/13Metcon (6 Rounds for reps)Every 5 minutes for 30 minutes: 10 Pull-Ups 15 V-ups 20 Push-Ups 25 Wall Ball Shots (20/14) Scaling: Modify movement and/or reps to assure that you are getting at least 60-90 seconds after the first two rounds in order to keep relative intensity across all...
SaturdayMetconMetcon (Time)With a Partner For Time 1000 M Row 42 Power Cleans (135/93) 80 Wall Balls 32 Power Cleans (155/103) 80 Wall Balls 22 Power Cleans (185/133) 1000 M Row ...
FridayWarm-upWarm-upAMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. SkillMetcon3 SETS FOR QUALITY 4 Hang Snatch High Pull + 3 Hang Muscle Snatch + 2...
ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 10 Scap Pull-Ups 12 Kip Swings 10 Ring Rows 12 Single DB Russian Swings StrengthClean and Jerk (Weight)Every 2 Minutes for 8 Sets Clean and Jerk x 2 Build to a Moderate Heavy Double WorkoutMetcon (6 Rounds for reps)6 SETS 10 Pull-Ups 8 Toes to Bar 6 Power Cleans...
WednesdayWarm-upWarm-upEMOM x 5 MINUTES Min 1 - :50 Row Min 2 - :50 Jumping Jacks Min 3 - :50 Push-Up to Pike Min 4 - :50 Plank Rotations MIn 5 - :25 Box Step Ups + :25 Box Jumps StrengthPush Press (1x5 / 1x5 / 1x5 / 1x5)PUSH PRESS 1x5 @Mod 1x5...
TuesdayWarm-upWarm-up3 ROUNDS 20m Side Shuffle 25 Jumping Jacks 20m Side Shuffle 10 Slow Air Squats StrengthFront Squat (Weight)On a 12 Minutes Clock build to a 5 RM Front Squat Front Squat (Weight)Every 4 Minutes for 3 Sets perform 3 FS @ your 5 RM...
MondayWarm-upWarm-upAMRAP x 5 MINUTES 30 Mountain Climbers 20 Lateral Jumps Over Barbell 10 Good Mornings 5 Burpees StrengthMetcon (Weight)EMOM x 3 MINUTES 5 High Hang Power Clean -Into- EMOM x 4 MINUTES 4 Hang Power Clean -Into- EMOM x 5 MINUTES 3 Power Cleans *Increase weight every round. Start light and build to moderate. (Score...
Bootcamp 12/6Warm-up600m run Stretch/MobilityMetcon (3 Rounds for reps)3 rounds for max reps: Min 1: KB swings (55/35) Min 2: Goblet squats (55/35) Min 3: Alternating plate push-ups Min 4: Hollow rocks Min 5: Rest Metcon (Time)200m run 30 overhead kneel to stand 200m run 30 med ball situps (20/14) 200m run 30 wallball...
SaturdayWarm-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 MetconMetcon (Time)In Teams of Two 4 Rounds 400 Meter...