FRIDAY WORKOUT

Friday!   CORE STABILITY: :10-:15 of Hanging L-Sit Holding every 1:00 for 3 sets   STRENGTH: 5 Rep Heavy, Possibly Max Bench Press * Only do the final set if you’re feeling good and think you can hit all 5 * 60, 75, 85, 90% (Optional) * 3:00 clock with

FRIDAY WORKOUT

Another benchmark!Β  But first…   POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…

THURSDAY WORKOUT

Skill day!   SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes   WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)

FRIDAY WORKOUT

Reminder… Just 5am and 12pm classes today due to set up for our lifting meet on Saturday…   STRENGTH: Using a rack: 1 Overhead Squat 5 Front Squats 10 Back Squats * After completing all 16 reps move the weight up trying to get the best loading possible in 20

THURSDAY WORKOUT

Skills and death… πŸ˜‰   SKILLS/GYMNASTICS: Toes 2 Bar & Dips/HSPUs for 15-20 minutes… * There are a lists of options for each that you guys can pick from… * Perform a challenging set each time, but allow yourself enough time to recover and learn from each set/rep you do

MONDAY WORKOUT

Open starts this week!   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate leg) * Work up to a heavy-ish weight in 15-20 minutes with a bigger emphasis on perfect positions over maximal weight   WORKOUT: Perform 6 rounds of

SUNDAY WORKOUT (FIT)

Fit!   WORKOUT: :45 Second L-Sit Hold (On Boxes) 20 Alternating Front Rack Reverse Lunges (93#/135#)(No Rack) 30 AbMat Sit Ups 15 Front Squats (155#/225#)(No Rack) 20 Toes 2 Bar 10 Deadlifts (205#/315#) 20 Toes 2 Bar 15 Front Squats (155#/225#) 30 AbMat Sit Ups 20 Alternating Front Rack Reverse

MONDAY WORKOUT

Press… Week 2!   We will be switching to Ring Rows after Press sets to promote better shoulder strength balance…   STRENGTH: Strict Press ** Perform 6 Ring Rows between EVERY set… Decrease incline to make harder! Warm ups: 6 to 8 minutes 55% of your 3RM for 3 reps

WEDNESDAY WORKOUT

More new lifts!   POWER/SKILL: Every minute on the minute for 10 total minutes perform the following: 1 Hang Power Clean w/ 80% 1RM + 1 Power Clean w/ 80% 1RM * Keep this weight the same throughout working on better positions and speed as we work through the 10

FRIDAY WORKOUT

Free day #4!   Odd object day!   POWER/SKILL: 5 Rep Single Arm Clean & Push Press (Left Arm) + 5 Rep Single Arm Clean & Push Press (Right Arm) * Drop ins – Hang Power Clean * Regulars – Floor Power Clean * Work up steadily over the course

FRIDAY WORKOUT

Dumbbells and a simple and dirty WOD…   SINGLE ARM STRENGTH: 20 minutes 5 rep Single Arm DB Press (Right) 5 rep Single Arm DB Press (Left) 10 rep Single Arm DB Bent Over Row (Right) 10 rep Single Am DB Bent Over Row (Left) * Try to run through

FRIDAY WORKOUT

Snatch transition practice and midline madness…   SKILL/POWER: 3 Position Snatch (60-75% 1RM only) – Mid-Thigh Slide – Above Knee Slide – Below Knee Slide * Really hammer this ultra important part of the lift for 15-20 minutes…   WORKOUT: “Midline Madness” 10 Alternating Sledgehammer Swings (Heavier hammer, if it’s

FRIDAY WORKOUT

In honor of Jay’s return for a few days πŸ˜‰   STRENGTH: 2RM Weighted Unbroken CTB Pull Up * 10-15 minutes to work up   Sub multiple sets of Bodyweight only if that provides enough challenge, go chin above only or work deep partials for sets of 2 trying to

MONDAY WORKOUT

Snatch test coming next week!   POWER/SKILL: Every minute on the minute for 8 total minutes perform the following: 1 Power Snatch from the Floor (Work up to 80% and start round 1 there, then proceed to 82%, 85%, 87% and then finally 90-95% for the final 4 sets on

WEDNESDAY WORKOUT

Sumo deads!   Remember our primary focus behind this movement is to transfer the knee positions and hip positions to squatting so keep knees locking in place and hips down a little lower than normal…   STRENGTH: Sumo Deadlift* * Use your regular Deadlift 1RM for number calculation 10 reps