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)

WEDNESDAY WORKOUT

Skills and a sprint chipper!   STABILITY: 1:00 Hanging L-Sit Hold (2:00 clock)   POWER/SKILL: 1 HIGH Hang Squat Snatch 1 Below Knee Squat Snatch 1 Floor Squat Snatch * Warm ups every 2:00 using 50, 60 & 70% 1RM * Work sets every 2:30-3:00 using 75, 75-80, 80, 80-85%

FRIDAY WORKOUT

Make sure to take the speed down a notch and use today as a recovery/movement day…   STRENGTH: Bench Press 5-4-3-2-1-2-3-4-5 * Use the first 4 sets as warm ups for the last 5 sets… * Use the following weights as guidelines: 60, 70, 80, 90, 95-101, 90-100, 85-95, 80-90,

WEDNESDAY WORKOUT

Going over some new knowledge we got from Kendrick this weekend!   STABILITY: 1:30 Hollow Hold (2:00 clock) 1:30 Superman Hold (2:00 clock)   POWER/SKILL: Every 2-2:30 for 5 total sets perform: 1 Mid-Thigh Muscle Snatch (Stay connected with the bar all the way through) + 1 Above Knee Power

FRIDAY WORKOUT

Heavy and another games test!   STRENGTH: Back Squat 1 Rep ** This doesn’t necessarily mean go for a new PR, but instead got for the best load you can with perfect position and form… Play this one smart!   Take 15-20 minutes working through the following percentages: 60% for

THURSDAY WORKOUT

Skills and a pacing challenge…   SKILLS/TECHNIQUE: Kipping Pull Ups & Kipping Muscle Up practice for 10:00 … Kipping HSPUs & freestanding HSPUs practice for 10:00   WORKOUT: 5 Burpees 10 Med Ball Slams (20-25/25-35#) 15 Cals on the Row, Bike or Ski * 10 rounds for consistency… (20:00 cutoff)

SUNDAY WORKOUT (FIT!)

Up and down chipper…   20 DB Hang Power Cleans (35-40’s/50-55’s) 30 Strict CTB Pull Ups 40 Calories on the Bike/Rower 100 Double Unders (3:00 time cap) 40 Calories on the Bike/Rower (Other one) 30 Strict HSPUs 20 DB Hang Power Cleans (35-40’s/50-55’s) (20:00 cutoff)   Make this workout difficult,

THURSDAY WORKOUT

Gymnastics strength and the ergsssss…   STRENGTH: Every minute on the minute for 12 total minutes (6 sets each) perform the following: ODD MINUTES – 1-2 Strict Weighted Muscle Ups or 2 Strict Weighted CTB Pull Ups or 2 Strict Weighted Chin Above or Bodyweight Only/Holds/Negatives EVEN MINUTES – 2