Coaches Warm up Suggested: 10 Min. EMOM 25 Double unders + 50 Meter Sprint 9 Min. AMRAP 12 Wall balls 9 Slam balls 6 burpees 3 min. rest, then 9 Min. AMRAP 10 DB Snatches 35/50# 100 Meter Run 3 Min. rest, then 9 Min. AMRAP 25 Double unders 9 DB Power Cleans 6 DB Front rack lunges Foam Rolling …
Thursday 02/01
Coaches Warm up Suggested: 10 High Pulls 10 Muscle squat cleans 10 Presses Strict Press (+5lbs) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Russian twist or GHD banded Russian twist 9 Min. AMRAP 9 Push press 65/95# 6 Front rack lunges 50 Meter sprint 7 Min. to find Max Thruster 800 Meter …
Wednesday 01/31
Warm up Front Squat ( +10lbs to 1RM, Then cal. %) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Tricep extensions x 20 9 Rounds For time (20 Min. cap) 15 Double unders 12 Deadlift 9 Hang Cleans 6 Box Jumps 24″/30″ 5 Min EMOM 3 Sit ups 5 Push ups 10 Jumping …
Tuesday 01/30
Coaches Warm up Or Suggested: 3 Rounds (w/barbell only) 10 High pulls 10 Muscle snatch 10 O/H Squat 10 Bent over rows 50 Meter run Deadlift ( +10lbs to 1RM,then cal. %) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep Curls x 30 9 Min. AMRAP 7 P. Snatch 65/95# 50 Meter …
Monday 01/29
Coaches Warm up 8 Min. AMRAP 50 Push ups 40 T2B 30 Air Squats 8 Min. EMOM E: 12 Ring Dips O: 15 Weighted sit ups 10/15 (adv: increase weight according to capacity) 5 Min. AMRAP H/C Sit ups 15/15# 1000 Meter Row| 1.5 mi. Bike Rx Program: Deadlift (+10lb) 10 x 50% 10 x 60% 5 x 75% 5 …
Friday 01/26
Coaches Warm up Strict Press (+13lbs) 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Lateral Sidebends x 12 (Med/heavy) 12 Min. EMOM Clean Complex P. Clean + Hang P. Clean + Low Hang Clean + Jerk 125/155# 5 Min. Max Snatch for Reps 95/135# 500 Meter Row|Bike Rx Program Tempo Front Squat 10 …
Thursday 01/25
A. Warm up B. 12 Min. AMRAP 1 Rope Climb or pegboard climb 3 Pistol Squats (R+L=1) 6 Ring Dips (advanced: Muscle up into ring dips) 9 T2B 12 Cal Row|Bike C. For time 40 Deficit Push ups 10 Box Jumps 40 Goblet Squats 50/70# 10 Box Jumps 40 Weighted Sit ups 10 Box Jumps 40 Wall balls 14/20# 10 …
Wednesday 01/24
A. Warm up B. Tempo Front Squat 10 x 50% 3310 10 x 60% 3210 3 x 80% 3110 3 x 85% 3 x 90% Tricep Extensions x15 (med heavy) C. 4 Rounds for time 20 Min. cap 400 Meter Run 15 Strict Pull ups 9 Over the Bar Burpees 6 Cleans 125/185# D. 500 Meter Row|Bike Rx Program Strict …
Tuesday 01/23
A. Warm up B. Deadlift w/Hault 10 x 50% w/ Hault 10 x 60% w/ Hault 3 x 80% w/ Hault 3 x 85% 3 x 90% Bicep curls x 16 C. 5 Rounds for time 9 O/H Squats 95/135# (Scaled: Front or Back squats) 6 Bar Muscle ups 3 Deficit handstand Push ups (Paralletes or 2x45lb plates) D. 300 …
Monday 01/22
A. Warm up B. 5 Rounds Every 3 Min. 400 Meter Run Penalty: if over 2 min., then 15 paratroopers C. 16 Min. EMOM 1st: 45 Double unders 2nd: 13 Cal Row 3rd: 10 Box Jumps 4th: 100 Sprint D. 400 Meter Sandball carry Rx: Deadlift 10 x 50% w/Hault 10 x 60% w/ Hault 3 x 80% 3 x …