WednesdayWarm-upWarm-upAMRAP x 5 MINUTES 5 Push-Ups 5 Up-Downs 10 Alt. Groiners 10 Alt. Samson Lunges StrengthMetcon (Weight)EMOM x 10 MINUTES* MIN 1 - 15 DB Pullovers MIN 2 - 15 DB Bench Press *Keep weight moderate. (Score is Weight) WorkoutAerobic Capicity Test (AMRAP - Rounds and Reps)Aerobic Capacity Test 20 Min AMRAP 20 Burpees 20...
TuesdayWarm-upWarm-up3 ROUNDS (5:00 CAP) 100m Run 8/6 Cal Row 12 DBL DB Deadlift StrengthDeadlift (8-8-8)8-8-8* Deadlift *Start moderate-heavy and end heavy. (Score is Weight) WorkoutMetcon (Time)FOR TIME 600m Run 30/25 Cal Row 30 Deadlift (165/115)|(115/75) 400m Run 20/15 Cal Row 20 Deadlift (185/135)|(135/95) 200m Run 10/8 Cal Row 10 Deadlifts (225/155)|(155/105) (Score is Time) ...
MondayWarm-upWarm-upAMRAP x 5 MINUTES 10 Strict Press 8 Tuck-ups 6 Front Squats 4 Kip Swings StrengthPush Press (Weight)EVERY 90 SEC FOR 8 SETS PUSH PRESS X 3 EACH SET AT BETWEEN 70-80%WorkoutMetcon (5 Rounds for reps)EVERY 3:00 x 5 SETS 25 Wall Balls (20/14)|(14/10) 20 Toes to...
Bootcamp 10/11Warm-up400m run PVC Mobility, then...
SaturdayWarm-upCoaches Choice MetconMetcon (Time)In Teams of Two Complete 30 Rounds 12 Air Squats 9 Sit ups 6 Burpees 3 Push Ups. Partner A does a full round then Partner B does a full round (15 Rounds each)...
FridayWarm-upWarm-upAMRAP x 7 MINUTES 8 Slow Deadbugs 8 Scap Push-ups 8 Bird Dogs 8/8 SA DB Strict Press StrengthShoulder Press (6-6-6)6-6-6* Strict Press *Start and end heavier than last week. (Score is Weight) WorkoutMetcon (Weight)EMOM x 4 MINUTES 12/10 Cal Bike Into...
ThursdayWarm-upWarm-upON A 6:00 RUNNING CLOCK...
WednesdayWarm-upWarm-upAMRAP x 5 MINUTES 20 Single Unders 10 RDL 8 Bent Over Rows 6 Hang Muscle Cleans 4 Perfect Kip Swings StrengthMetcon (Weight)EMOM 90 SEC x 10 SETS 5 Power Cleans *Sets 1-5 moderate-heavy. Sets 6-10 heavy. (Score is Weight) Workout"PAINKILLER" (Calories)5 SETS ON A 2:00 RUNNING CLOCK...
TuesdayWarm-upWarm-up3 ROUNDS (5:00 CAP) 30 Crossbody Mountain Climbers 5/5 Step-Ups 6 Up-Downs 7 Push Press StrengthMetcon (Weight)3 SETS FOR QUALITY 15 Tempo Kneeling Double Arm Landmine Press (31X1)* :45 Plate Gun Hold *Keep weight moderate. (Score is Weight) WorkoutMetcon (Time)FOR TIME 40-30-20-10 Push Press (95/63) 30-20-10-5 Box Jumps (24/20) 15-15-15-15 Burpees (Score is Time) ...
MondayWarm-upWarm-up2 ROUNDS 1:00 Row (EZ-Mod) 10 Muscle Cleans 10 Elbow Punches 10 Front Squats Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Push Press 5 Hang Muscle Clean WorkoutMetcon (Time)FOR TIME 1000 M Row 60 Wall Balls (20/14) 30 Power Cleans (185/133) 60 Wall Balls 1000m Row (Score is Time) Cool DownWarm-upFOR QUALITY 500m Row* *Nasal Breathing Only (No Measure) ...