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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Warm-up 1:00 Bike, Row, Run, or Jump Rope Then: 5-10-15 – Pause Goblet Squats with band above knees (focus on driving the knees out!) – Strict press with KB (one KB, but place both hands around the bottom of the kettlebell and press overhead) STRENGTH Paused Front Squat (3-3-3-3) 10 @ BB 5 @ 40% 3 @ 50% 3 @ 60% …

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Warm-up 2 Sets: 15/10 Calorie Bike or Row 20 Death March steps with DBs or KBs 30 Glute Bridges with Band above knees Weightlifting Deadlift (5-5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 85% of today’s heavy set PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE …

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Warm-up 2 Sets: 15/10 Calorie Bike or Row 20 Death March steps with DBs or KBs 30 Glute Bridges with Band above knees Weightlifting Deadlift (5-5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 85% of today’s heavy setPAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL …

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Warm-up 2:00 Heart Rate: Bike, Row, or Run then: 30 Glute Bridges with band 30 Knee Abductions with band 10 Squats with band around knees w/KB: 20 Curtsy lunges 20 Halos 20 Deadlift Jumps Weightlifting Paused Front Squat (3-3-3) 10 @ BB 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 75% 3 @ heavy 2×3 @ 80% of …

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Warm-up 1:00 Bike or Row 20 High Knees 20 Butt Kicks 10 Over the fence 10 High kick toe touches 10 Lunges with side twist Karaoke SPEED/POWER – Endurance Metcon (Time) Sprint as fast as possible through: 5 Wall-balls throwing as high as possible 5 shuttle runs (25ft – beam to beam) 5 Wall-balls throwing as high as possible Each athlete …

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