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Friday

Thursday

Wednesday Warm-up 3 rounds 200m Jog 15 Band Good Morning :30 Front Plank Metcon (Weight) Fitness 5rm Deadlift Ladder – Before each barbell complete 200m run or 12 burpees over bar 115/75 [...]

Tuesday Warm-up 3 sets: 5 Inchworm Push ups :30 Row 5 Hang Muscle Snatch :20 Pike Leg Lift Hold Fitness & Performance – Snatch Practice (Weight) Take 15min to work on 1 of these [...]

Monday Warm-up AMRAP 6: 5 Good Mornings 10 Hollow Rocks 5 Back Squats 10 Side Plank Rotations/side Fitness & Performance – Back Rack Reverse Lunges (Weight) Every 1:30 x 5 sets: 10 B/R [...]

Saturday Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 10: 100ft Walking Lunges 30/20 Push-ups 30 Toes to Bar rest 5min AMRAP 10: 30 Air Squats 30 Push Jerks 75/55 30 Calorie Erg rest [...]

Friday Warm-up 400m Jog 25ft Hurdles (front & back) 25ft Lateral Hurdles 25ft Toe Touches 25ft Knee to Chest 25ft Figure 4 25ft Lunge + Reach 25ft Lunge + Rotate 50ft Butt Kickers 50ft High [...]

Thursday Metcon OPTIONAL ACTIVE RECOVERY: 24:00 (0:00-8:00) 12/9 Calorie Bike 50ft Single Arm FW (8:00-16:00) 200m Run 15 Toes to Bar (16:00-24:00) 250m Row 15 KBS Metcon (12 Rounds for reps) [...]

Wednesday Warm-up 3 rounds: 7 BB Press 10 Scap Pull ups 15 Air Squats Fitness & Performance – Push Press (Weight) Every 1:30 x 5 sets 5 reps increasing Metcon (4 Rounds for reps) [...]

Tuesday Warm-up 3 rounds: 45sec Jump Rope 12 Push up + Down Dog + Toe touch 10 Hang Muscle Snatch Metcon (4 Rounds for reps) Fitness & Performance 3-5 Heavy Power Snatches (80% effort +) [...]