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

MONDAY WORKOUT

Lots of everything today so make sure you come on time and ready!   STRENGTH: 3 rep Back Squat w/ small Green/Blue Band around knees on ALL sets * Work up to your best 3 rep weight for the day in 15 minutes   SUPPLEMENTAL STRENGTH: :40 of Double KB/DB

SUNDAY WORKOUT (FIT)

Little Regional revisit…   WORKOUT: 1000m Bike (.65 Miles)(2:30 cutoff) 10 Wall Walks (12″ off wall) 10 Overhead Squats (103/155#)(65-70% OH Squat or 75-80% 1RM Snatch) 500m Row 50 Bar Facing Burpees 5 Front Squats (143/225#)(75-80% of your Clean 1RM) (No cutoff, but the goal is to finish between 12-15

FRIDAY WORKOUT

Lifts and going fast!   POWER/STRENGTH: Thrusters from a Rack 5-3-2-1-1-1-1-1 + 6-8 Reps of DB Bent Over Rows after each set * Work to a heavy set on Rows and a max set on Thrusters in 15-20 minutes   WORKOUT: Every 4:00 for 6 total rounds (24:00) perform the

THURSDAY WORKOUT

Gymnastics and a remix from last Thursday 😉   GYMNASTICS: A slight back off day on both movements to let your body catch up…   Every 2:00 for 12:00 (3 sets each) Odd – Muscle Ups progressions & strict pull up work (If you have solid Muscle Ups we want

THURSDAY WORKOUT

New gymnastics skill!   GYMNASTICS: Every 2:00 for 12:00 total (3 sets each): Odd – Strict Pull Up progression you’ve been working on since before the Open, but bump the difficulty/reps up, Strict Muscle Up progressions on lower rings or Strict Muscle Ups on the high rings Even – Strict

THURSDAY WORKOUT

17.4 tonight!   GYMNASTICS: * Try to get your first full strict pull up and/or dip if you are close to one * Every minute on the minute x 10 mins 1st minute – Strict Pull Up Progression 2nd minute – Strict Dip Progression OR 1-4 Ring Muscle Ups or

THURSDAY WORKOUT

Open 17.2 tonight!   GYMNASTICS: Keep working your pull up and dip/Muscle Up progressions! 1st minute – Pull Up work 2nd minute – Dips work * Add time under tension or reps onto what you have been doing to make things more difficult but make sure you get some rest