SUNDAY WORKOUT (FIT!)

Lots of Pacing on lots of movements 😉   WORKOUT: .8/1.0 Mile Bike @ 17-18/20-21mph (3:00 cap… scale distance accordingly) 6 rounds of “Aerobic” Tabata doing DB Power Cleans (35/50’s) REST 3:00 (Walk around) .8/1.0 Mile Bike @ IDENTICAL Pacing 6 rounds of “Aerobic” Tabata doing KB Swings (35/53#) REST

FRIDAY WORKOUT

Pull up complex and bike sprints!   STRENGTH ENDURANCE: We will have a variety of pull up complexes to try to complete for loading so pick the most difficult option you can successfully complete for 4-5 total sets in 15 total minutes…   Ex. 1 DB Weighted Strict Chest 2

THURSDAY WORKOUT

Fun skills and sprints…   SKILLS: Every 1:30 for 6 total rounds (3 each): ODD – Rope climbs, Legless Rope Climbs, Pegboard practice * Work for 45-60 seconds EVEN – Wall Walks, Lateral Wall Walks, Handstand Walk progressions or Walking (As long as you can safely do so) * Work

THURSDAY WORKOUT

Skills and cardio…   GYMNASTICS: Every 1:30 for 9 total rounds (3 rds each): 1st – Push Up “Leans” or Frogstand Holds 2nd – Hollow Hold Banded Pull downs or Barbell Dragonfly 3rd – Skin the Cat on high rings * 45 seconds of quality work at each spot before

FRIDAY WORKOUT

How can we make last Friday’s workout better? Come find out! 😉   SKILL/POWER: Single Arm DB Snatch up to something heavier than the weight you plan on for the workout in 10 minutes… Single Arm DB Clean & Jerk up to something heavier than the weight you plan on

WEDNESDAY WORKOUT

Barbell open prep!   GLUTE/INJURY PREVENTION: Glute Bridges on Bench + Marches X 12 total reps (3 sec holds each rep) Band Knee External Rotation while holding a slightly below parallel squat X 12 total reps (Red or Blue band) * 2 sets for QUALITY   BARBELL SKILLS: 3 Position

MONDAY WORKOUT

Trying out some new stuff from our gymnastics continuing ed this weekend!   SHOULDER STRENGTH: :10 Active Hold (Don’t engage too hard so your ribs stay down) :05-:10 Chin Above the Bar HOLD (Chin tuck back and in tight, no chicken neck) * Can jump up into position, if you

THURSDAY WORKOUT

Open prep… Day 2?   SKILL: Every min on the min for 10:00 Odd – 1-4 Muscle Ups/3-6 CTB/Chin Pull Ups/:30-:40 of kipping practice Even – 3-5 Kipping HSPUs/2-3 Slow Negatives with Kip out/Box HSPUs * Pick your options wisely and safely!   WORKOUT: 100 Calories on the Rower (6:30

WEDNESDAY WORKOUT

Come in and take a little extra time to work your hips (especially hip flexors) loose for this one!   GLUTES: Single Leg Bench Hip Raises x 8ea (Use slam ball to load) Banded Monster Walks x 30′ (Forward for 30′ and Backward for 30′) 2 sets   SKILL: 3

FRIDAY WORKOUT

New core stability and bikes return!   CORE: 2:00 of Alt. Arm/Leg Deadbugs * Accumulate as much time as you can while keeping your lower back pushed flat into the floor   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate

FRIDAY WORKOUT

End of another week!   CORE: Hanging Hollow Hold & Hanging Superman Hold :20 each, :30 rest, repeat 3 total times   STRENGTH/POWER: 2RM Squat Clean Thruster * Has to be an immediate Squat into an immediate overhead movement on all sets * Work up slowly over 15-20 minutes *

SATURDAY WORKOUT (TEAM!)

Team!  If you’re new to our gym try us out for free at 10am!   TEAM: 50 Burpees 100 Calories on the Rower/Bike/Ski 50 Burpee Box Jumps (20/24″)(16/20″) 100 Calories on the Bike/Ski/Rower 50 Burpee Pull Ups (Jumping CTB) 100 Calories on the Bike/Rower/Ski (25 minutes to try to finish

WEDNESDAY WORKOUT

Snatch and an up and down sprint workout!   SKILL/POWER: Take 5-10 minutes based on class sizes to workout up to 80% 1RM Snatch then…   1 Power Snatch EMOTM for 10 total minutes with emphasis on bar speed and finishing height… (If things are looking good add 3-5%, up

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)