Warm-up: 2 rounds of :20-:30 of each movement.PVC or Empty Barbell DeadliftJumping JacksQuick Bunny Hops (in place)5′-10′-15′ Shuttle RunPVC or Empty Barbell Muscle Clean5′-10′-15′ Shuttle RunAir SquatsJumping Air Squats Barbell Warm-up:5-7 reps of each.1) Muscle Clean // Squeeze your butt then pull and punch elbows through.2) Power Clean + Front Squat // Focus on athletes…

Warm-Up:Strapless Rowing::60 without straps. The focus here is to teach athletes to keep their feet down on the drive and to not lean too far back so they can make a smooth return.  Aerobic Prep:Athletes, strap in. Row for 3:00. The goal is to slightly increase your pace every :45-:60.  Rowing Focus: The pull to…

Warm-Up:AMRAP 5:  5 Single Arm Ring Rows / arm  5 Single Leg KB Deadlifts / leg  50′ Side Shuffle  50′ Backpedal  Workout fo the Day:RX:Deadlift5-5-5-4-4-4-3-3-3 Level 2:Deadlift5-5-5-4-4-4-3-3-3 Level 1:Deadlift10-10-10-8-8-8-6-6-6 Accessory: On a 5:00 Clock:20 Dumbbell Side Bends40 Banded March In Place Stretching: 2 Sets::60 Pigeon Stretch (each leg):60 Couch Stretch (each leg) AUX:Midline 1::60 Plank*50′ Crab Walk (hips as high as…

General Barbell:AMRAP 5:  5 Push-up to Downward Dog  5 Empty Barbell Deadlift  5 Scorpion Stretch  5 Empty Barbell Good Mornings  5 Toe touch to jump  5 Sumo Deadlift Workout of the Day:RX:AMRAP 18:12 Deficit Push-ups6 Sumo Deadlift High Pull (135/95#) Level 2:AMRAP 18:12 Push-ups 6 Sumo Deadlift High Pull (95/65#) Level 1:AMRAP 18:12 Push-ups*6 Sumo Deadlift High Pull (45/35#)*Hands on 24″” or 30″”…

Warm-Up:AMRAP 4:  5 Bootstrapers  5-10-15 yard Shuttle Runs  5 Strict Burpees  2 Rounds:  5 Cat/Cow Stretch  5 Curtsey Lunges  5 Side Plank Leg Lifts / Side  10 Squat Therapy Squats Workout of the Day:“Back Squat2-2-2-2-2-2-2-2 Level 2:Back Squat2-2-2-2-2-2-2-2 Level 1:Back Squat2-2-2-2-2-2-2-2 Accessory:3 Rounds:20 Alt. DB Strict Press (35/25#)10 Heavy Glute Bridges**with barbell Stretching:Squat Therapy

Warm-up:  AMRAP 5:  30 Dead Hang from pull-up bar  10 Hollow Rocks  5 Strict Pull-ups or Ring Rows  :30 Kip Swings  10 Superman Archs  5 Push-up to Downward Dog Burpee-to-Target:1 set of 5 step-back and step-up burpees. Rest as needed  1 set of 5 jump back and jump up burpees. Rest as needed.  2 sets of 3 burpee-to-target; one set utilizing the step-back method…

Dynamic AMRAP:AMRAP 3:  10 Leg Swings Each Leg  20 Mountain Climbers  20 Slow High Knees In Place  10 Alternating Scooping Hamstring Stretch Each Leg  10′-20′-30′ Shuttle Run Rowing Ramp-up:Athletes will row for 4 minutes gradually increasing their /500m pace every :45-1:00. Their final minute of rowing should be their target 1000m Pace.   Example Athlete:  0:00-1:00 @ easy pace ( ~2:00/500m Pace)  1:00-2:00 @ slightly…

Warm-Up::30 per movement. 2-3 Rounds:  Deadlift  Bootstrappers  Muscle Clean  Box Step-ups  Front Rack Lunge  Jumping Jacks  Alternating Front Rack Position Stretch  Front Squat Power Clean + Front Squat:  5 reps PC and FSqtPower Clean Review Focus on the consistency of the set-up. Set-up:  1) Heels down.  2) Chest up with a visible lumbar curve.  3) Shoulders just slightly in front of the bar.  3.1) Hips should be at a…

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