1 Rep Max- Snatch

Warm-up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
6x10sec sprints on bike rest 20-30sec between each

20 scap push ups
20 scap pull ups
20 air squats
10 push up
10 strict pull ups/ring rows
10 goblet squats w/kb

5 mins movement specific mobility

Weightlifting

Snatch (20 mins work to 1RM)

Metcon (AMRAP - Reps)

12 min AMRAP

20 box jumps
20 thrusters 75/55
20 cal row

Sprints!!

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
6x10sec sprints on bike rest 20-30sec between each

10 mins foam roll and mobility

Metcon (Time)

with a 25 min running clock

EMOM 8
4 squat cleans (build weight)

100 double unders
3 Rounds
21 deadlifts (useweight from squat cleans)
15 wall ball
5 HSPU
100 double unders

Metcon (No Measure)

10x100yd sprints rest 1:1

20 min AMRAP

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
6x10sec sprints on bike rest 20-30sec between each

20 scap push ups
20 scap pull ups
20 air squats
10 push up
10 strict pull ups/ring rows
10 goblet squats w/kb

5 mins movement specific mobility

Metcon (AMRAP - Reps)

with a 20min running clock get through as many times as you can
30 alt kb turkish getups
20 wall climbs
10 push ups
5 rope climbs
20 kb SDHP
30 pull-ups

Metcon (No Measure)

1600m bike 800m row

Back Squat Progress

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
6x10sec sprints on bike rest 20-30sec between each

20 scap push ups
20 scap pull ups
20 air squats
10 push up
10 strict pull ups/ring rows
10 goblet squats w/kb

5 mins movement specific mobility

Weightlifting

Back Squat (6x3 building each set)

Metcon (Time)

4 rounds
12/10 cal bike
5 front squats 165/105
15 T2B

Rounds for Reps

Warm-up

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Metcon (3 Rounds for reps)

5 min AMRAP
200m row
10 PS 75/55

2 min rest

5 min AMRAP
200m row
20 PP 75/55

2min rest

5 min AMRAP
200m row
8 kb swings 53/35
4 push ups

do not count the row as a rep

METCON Wednesday

Warm-up

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Metcon (Time)

20 min to complete
5 rounds of
25 WB
15 DL 135/95
10 T2B
5 BMU with band or 10 pull ups

cool down row or bike with remaining time in class

It's Only 30 Seconds

Warm-up

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Metcon (No Measure)

16 x 30sec on 30sec off
mountain climbers
Russian kb swings
plank walk ups
jump lunges
push ups
flutter kicks
Russian twist w/kb
v-ups

10 min max distance row (Distance)

10 min max distance Row

Continue Back Squat Progression

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Weightlifting

Back Squat (3x5 builing in weight each set)

Metcon (No Measure)

8 min EMOM
4FS135/95
4 burpees

3K Row & Bike

200yd run
dynamic movement for 10 min focusing on lower body

2 rounds
20 banded good mornings
6 goblet squats3431

Weightlifting

Back Squat (10x3 @ 80%)

Metcon (Time)

3k row/bike

this will start with each athlete performing 10 burpee's once the athlete is finished they will race to the rower or bike and start their 3k after the athlete reaches 500m on rower or 800 on bike they will have to get off and perform another 10 burpees and race back to whatever machine they can get to and repeat until 3k is complete

Get Ready to Run

100yd run
arm and leg swings
8 x 10sec bike sprints
5 mins ofbarbell quad smash
and calf smash

1 min each side banded ankle mobility

Weightlifting

2 position hang with split jerk (3 building 10 min EMOM)

perform high hang + from mid shin + split jerk

Metcon (Time)

4 rounds
100yd sprint
30 kb swings
100yd sprint
30 kb sumo stance high pulls *do not pass kb below knee
100yd sprint