Warm-up 5 sets: :30 Glute Bridges :30 Knee Abductions then: 10 Overhead band Pull-aparts 30 Band Tricep Push downs (hang band from pull-up bar) Weightlifting Paused Front Squat (2-2-2-2-2) 5 @ BB 2 @ 40% 2 @ 50% 2 @ 60% 2 @ 75% 2 @ 80% 2 @ heavy 3×2 @ 80% of today’s heavy set Accessory Metcon (No Measure) 3 …

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Warm-up 2:00 Heart rate: Bike, Row, Run, Jump Rope Then, with a partner and a Medicine Ball: 20 Chest Passes 20 Side Passes (10 Left/10 Right) 20 Wallballs 20 MB Sit-ups 20 Plank Throws Metcon Metcon (Time) 400m Run Buy-in Then, 3 Rounds of: 30 Plate Ground to Overheads 20 Lunge to Step-ups 10 Calorie Row or Bike 1:00 rest between …

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Warm-up 200m jog holding MB in bear hug 3 Sets: 10 Squat Jumps 5 Push-ups 10 Leg Lifts Weightlifting Bench Press (10-5-5-3-3 / 3 / 3-3-3) 10 @ BB 5 @ 50% 5 @ 60% 3 @ 75% 3 @ 80% 3 @ heavy 3×3 @ 80% of today’s heavy set Metcon Metcon (Time) 12:00 Time Cap 5 Rounds: :30 L-Sit Hold …

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Warm-up 2:00 Heart rate: Bike, Row, Run, Jump Rope Then, with a partner and a Medicine Ball: 20 Chest Passes 20 Side Passes (10 Left/10 Right) 20 Wallballs 20 MB Sit-ups 20 Plank Throws Community METCON Metcon (Time) 400m Run Buy-in Then, 3 Rounds of: 30 Plate Ground to Overheads 20 Lunge to Step-ups 10 Calorie Row or Bike 1:00 rest …

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Warm-up Grip Warm-up! 15#/10# Plate – 10 Plate flips with both hands – 10/10 Single hand plate flips – :30/:30 Single hand plate pinch carry – 15 Steering Wheel Squats – 30 Overhead Plate Tricep Ext. – 10 Hip Floss squats – 15 Wrist curls up+down with 5#/2.5# plates METCON  (AMRAP – Reps) Partner Workout! Teams of 2 6 Rounds: …

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Warm-up 25/20 Calorie Row or Bike then: 30 Face pulls w/band 30 Hammer Curls w/band 20 Good Mornings w/band 20 Strict Presses w/band 10 Clapping Push-ups Weightlifting Bench Press (5-5-5-5-5) 10 @ BB 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 1×5 @ 90% of today’s heavy set METCON Metcon (3 Rounds for time) Every …

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Warm-up 1:00 Bike or Row 15 Single Leg Glute Bridges each leg 2 Sets: 20 Band Good mornings 20 KB Shifts 20 KB Russian twists Weightlifting Deadlift (10-5-5-5-5 / 5-5) 10 @ BB 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 1×5 @ 90% of today’s heavy set PAUSE AT THE BOTTOM OF …

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Warm-up 1:00 Jump Rope Singles on Left Leg 1:00 Jump Rope Singles on Right Leg 30 Forwards + Backwards Monster walk steps w/band around ankles 10 Clamshells each leg w/band above knees 10 Squats w/band above knees 10 Strict press with BB Weightlifting Back Squat (5-5-5-5-5) 10 @ BB 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% …

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Warm-up 2:00 Bike or Row 30 Banded Pull-aparts then As fast as possible: 2x 5 Burpees jumping as high as possible 10 MB Chest throws to wall 10 Tuck Jumps 1:00 Rest between Weightlifting High-Hang Clean (1-1-1) 10 @ BB 3 @ 40 % 3 @ 50 % 3 @ 65% 3 @ 75% 3×1@ 85% Rest about 1 minute between …

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Warm-up 50 Supermans then: 2 sets w/light KB: 10 Goblet Squats 10 Single Leg Deadlifts each leg 10 SDHP 10 OH Tricep Ext Weightlifting Back Squat (5-5-5-5) 10 @ BB 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 85% of today’s heavy set Metcon Metcon (Time) Progressive AMRAP Chipper: 20:00 Total Time Cap …

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