08/08/2020Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (Time)In Teams of 2 100 Dead Lifts...
FridayWarm-upWarm-upAMRAP x 6 MINUTES 10 V-ups or Tuck-Ups 20 Lateral Hops Over Barbell 10 Barbell Bent Over Rows 10 Air Squats StrengthHang Power Clean (8-6-6-4-4)8-6-6-4-4* Hang Power Clean *Start light and build to moderate. (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)WORKOUT 3 SETS AMRAP x 4 MINUTES* 5 Hang Power Cleans (135/93) 7 Toes to Bar 9...
ThursdayWarm-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 StrengthPush Jerk (6-6-6-6-6)EVERY 1:30 x 5 SETS 6 Push Jerks (Score...
WednesdayWarm-upWarm-up3 ROUNDS 36 Single Unders 12 Step-Ups 12 Up-Downs 12 KB Deadlift StrengthDeadlift (10-10-10-10-10)EVERY 2:00 x 5 SETS* 10 Deadlift *Start light and build to moderate. (Score is Weight) WorkoutMetcon (Time)FOR TIME 100 Double Unders 80 Sit-Ups 60 Box Step-ups (24/20) 40 Deadlifts (185/135)|(135/95) 20 Burpees -Hard Cap 15:00- (Score is Time) ...
TuesdayWarm-upWarm-up3 ROUNDS (5 MINUTE CAP) 100m Run 6 Deadlifts 6 Muscle Cleans 6 Wall Balls StrengthMetcon (Weight)ON A 15:00 RUNNING CLOCK...
MondayWarm-upWarm-upAMRAP x 5 MINUTES 10 Alt. Lunges 100 M Row 10 Good Mornings 100 M Row StrengthBack Squat (10-10-10-10-10)EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to moderate. (Score is Weight) WorkoutMetcon (Distance)EMOM x 14 MINUTES MIN 1 - Max Meters Row MIN 2 - 5 Back...
08/01/2020Warm-upCoaches ChoiceMetconMetcon (Time)In Teams of Two For Time Alternate Full Rounds to Complete 60 Rounds 1 Power Clean (95/63) 2 Front Squat 3 Shoulder to Overhead 4 Lateral Burpees Time Cap 35 Min ...
FridayWarm-upWarm-upFOR TIME (6 MINUTE CAP) 200m Run 20 Lunges 15 Wall Ball Front Squats 15 V-ups 15 Wall Ball Push Press 15 Wall Ball G2OH StrengthClean and Jerk (Weight)Every 90 Sec for 7 Sets 1 Clean and Jerk at 70-80% (Power or Squat)WorkoutMetcon (AMRAP - Rounds and Reps)4 SETS AMRAP x 3...
ThursdayWarm-upWarm-upAMRAP x 5 MINUTES 6/6 Alt DB Deadlift 6/6 DB Push Press 8/6 Cal Row 10 Banded Pull Aparts Strength2 RM Hang Snatch (Weight)Every 90 Seconds for 10 Sets Perform 2 Hang Snatch building to a Heavy Double.WorkoutMetcon (Time)3 ROUNDS FOR TIME 20 Alt. DB Snatch (50/35) 15 Push-Ups 15/12 Cal...
WednesdayWarm-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...