GW
PVC MOBILITY


METCON 1

SHUTTLE RUN - 20 SEC
BROAD JUMPS - 20 SEC
REST 20 SEC
3 SETS

STRENGTH WORK 
​BACK SQUAT W/ TEMPO
5 X 5
50-70%

METCON 2
TEAM WORKOUT
150 CALORIE ROW - SPLIT
100 WALL BALLS 14/20# - SPLIT
​80 JUMP ROPE SINGLE - EACH
60 SYNC SIT UPS
40 SYNC PUSH UPS
20 KBELL SWINGS- EACH

​18 MIN AMRAP 

GW
PVC MOBILITY
10 JUNK YARD DOGS

METCON 1
AGILITY LADDER
5 ROUNDS

STRENGTH WORK
STRICT PRESS
5 X 5 
50-70%

METCON 2
15 KBELL SWINGS
1 RUN WALL TO WALL
EMOM - 5 MIN

1 MIN REST
​
10 WALL BALLS
1 WALL TO WALL RUN
EMOM- 5 MIN

GENERAL WARM UP
JUMP ROPE 2 MIN
DYNAMIC STRETCHES

UPPERBODY
​PUSH UP TO T-PLANK
RING ROWS
KBELL RACK CARRIES
​KBELL FARMERS CARRIES
KBELL SNATCHES

LOWERBODY
LATERAL RESISTANCE BAND STEPS
​DOUBLE BOX JUMPS
BELLY SPRINTS
GOBLET SQUATS W/ 2 SEC PAUSE
REVERSE LUNGES

CORE
INCH WORMS
​SIT UP PRESSES
WEIGHTED SCISSORS
PLANK TO TOE TOUCH
UP DOWN'S


​40/20 X 2

GW
STRETCH
BELLY SPRINTS 30/30 X 3

METCON 1
BATTLE ROPE
AGILITY LADDER
MED BALL SLAMS
BEAR CRAWLS
30/30 X 2

STRENGTH
SINGLE ARM OH SQUATS W/ KBELL
5 LEFT
5 RIGHT
5 SETS EA. LEG

METCON 2
50 JUMP ROPE SINGLES - EMOM 3 MIN
1 MIN REST
30 KBELL SWINGS - EMOM 3 MIN
1 MIN REST
20 MED BALL SQUATS - EMOM 3MIN

GW
PVC MOBILITY
SHUTTLE RUNS 30/30 X 3

METCON 1
PARTNER OR TEAM TIRE FLIPS
1 MIN ON -  30 SEC OFF
4 ROUNDS

STRENGTH WORK
BACK SQUATS
5 X 8
50-70%

METCON 2
15 KBELL SWINGS
15 SIT UPS
15 HR PUSH UPS
15 BOX STEP UPS

​12 MIN AMRAP

GW 
10 WALL SCAP STRETCH
10 DRAGON WALKS
DYNAMIC STRETCHES

METCON 1
50 WALL BALLS 
FOR TIME

SKILL WORK
PRACTICE HANDSTANDS/ HANDSTAND WALKING
OR ROPE CLIMBING
10 MIN

METCON 2
"DT"
12 DEADLIFTS 110/155#
9 HANG POWER CLEANS
6 PUSH JERKS
 5 ROUNDS FOR TIME

​20 MIN TIME LIMIT

GW
PVC MOBILITY

10 JUNKYARD DOGS

METCON 1
15 DU'S
2 WALL TO WALL RUNS
EMOM- 5 MIN

STRENGTH WORK
SNATCHES
5X5

METCON 2
5 BURPEES
10 KBELL SWINGS 35/50
15 AIR SQUATS

​10 MIN AMRAP

GW
STRETCH
WALL TO WALL 30/30 X 3

UPPERBODY
RING PUSH UPS
BENT OVER ROW / SUPINATED GRIP
DOUBLE DUMBELL SWING PRESS
NEG. CURLS W/ BUMPER PLATE
OH TRICEP EXT W/ BUMPER PLATE

LOWERBODY
RING PISTOLS
FORWARD/BACKWARD BROAD JUMPS
BOX STRADDLE JUMPS
SANDBAG SQUATS
HI KNEES OVERS CONES

CORE
PLANK W/ BAND LATERAL PULL
WEIGHTED JACKNIVES
KBELL 360
MOVING PLANK
HOLLOW TOSSES

​40/20 X 2 EACH

GW
STRETCH
10 INCH WORMS
10 SWING KICKS

METCON 1
BROAD JUMPS - 20 SEC
MOUNTAIN CLIMBERS - 20 SEC
RETS - 20 SEC
5 ROUNDS

STRENGTH WORK
BOX STEP UPS W / KETTLE BELLS
4 X 10 EA. LEH

METCON 2
15 SQUAT THRUST
10 G2OH 25/45#
5 C2B PULL UPS

​12 MIN AMRAP

GW
DYNAMIC STRETCHES
SHUTTLE RUNS 30/30 X 3

STRENGTH WORK
KBELL SNATCHES -  4 X 10 EA. ARM
KBELL OH SQUATS - 4 X 10 EA. ARM

TEAM WORKOUT
​
1500M ROW
50 SYNC BAR FACING BURPEES
50 SYNC DEADLIFTS 95/135
100 WEIGHTED WALKING LUNGES  W / 25# PLATE
100 HR PUSH UPS
1500M ROW

FOR TIME - 18 MIN TIME CAP

GW
10 DRAGON WALKS
10 INCH WORMS
DYNAMIC STRETCHES

METCON 1 
AGILITY LADDER
5 ROUNDS 

STRENGTH WORK
BACK SQUATS
5 X 5
50-70%

METCON 2
50 WALL BALLS
50 SIT UPS
50 BOX JUMP OVERS
​FOR TIME

GW
PVC MOBILITY
SHUTTLE RUN
INCH WORMS
30/30 X 3

METCON 1
8 KBELL SWINGS
4 BURPEES
EMOM- 5 MIN

STRENGTH WORK
DEADLIFTS
5 X 5 
60-80%

METCON 2
DEYSE'S B-DAY WORKOUT
" MARGARIDA"
10  CLEANS 65/95#
14 T2B OR K2E
19 DOUBLE UNDERS OR 40 SINGLES
8 HAND STAND PUSH UPS OR HR PUSH UPS
1 200M RUN

8 MIN ON -  1 MIN REST 
2 ROUND AMRAP

GW 
DYNAMIC STRETCHES
WALL TO WALL RUNS - 30/30 X 3

ISO INTERVAL TRAINING
UPPER BODY
LOWER BODY 
CORE
40 SEC ON - 20 SEC OFF
1 MIN REST AFTER A FULL ROUND OF 5 MOVEMENTS
2 SETS EACH CATEGORY

GW
PVC MOBILITY

METCON 1
BEAR CRAWLS
HANDSTAND HOLDS
INCH WORMS
30/30 X 2

STRENGTH WORK
FRONT SQUATS
5 X 5
60-80%

METCON 2
SNATCHES 55/75#
SQUAT THRUST
2-4-6-8-10-ETC...….
​12 MIN AMRAP