WEDNESDAY WORKOUT

Skill and sprint day!   ACTIVATION/PREHAB: Every minute on the minute x 4:00 * Do another 1-2 sets on your own Post-WOD also, potentially adding more loading 1st min – :45 Standing Banded Hip Flexor Raises 2nd min – :45 Single Leg Barbell Good Morning (33/44#)(Left leg) 3rd min –

MONDAY WORKOUT

Back to SQUAT MONDAYS!   PULL STRENGTH/STABILITY: * Try to accumulate more time under tension than you did last week Example: If you did… :10 Active Hold :10 Chin Above Bar Pull Up Hold :10 SLOW Negative – 1 rep every 1:30 for 3 sets   This week you would

WEDNESDAY WORKOUT

Hump Day!   GLUTE WORK: Two Legged Bench Glute Bridges x10 and Single Leg x5ea REST 1:00 (2x)   POWER/SKILL: 3 Position Snatch Pull (Above Knee, Below Knee, Floor) Warm Ups: 70, 80, 85% 1RM Snatch Work Sets: 90, 100, 110, 110-120% 1RM Snatch (2:00 Clock)   WORKOUT: Tabata! :20

WEDNESDAY WORKOUT

Another benchmark!   CORE STABILITY: Band Walk Outs * 1:00 on left then 1:00 on right Just 1 set so try to move up a band (Red to small blue band)   POWER/SKILL: 5 Position Squat Snatch (High Hang, Mid-Thigh, Above Knee, Below Knee & Floor) * Start at 55%

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)

SUNDAY WORKOUT (FIT!)

Just in case you’re curious which was the favorite event from yesterday here we go!   WORKOUT: “The Chipper” 50 Calories on the Rower (3:30 Cap) 40 Box Jumps (20/24″) 30 Alternating DB Snatches (35-45/50-70#) 20 Wall Ball Shots (14-20/20-30#) 10 Hand Release Burpee Bar Muscle Up/Chin Above Bar Pull

WEDNESDAY WORKOUT

Deadlifts!   STABILITY/CORE: 1:15 Hollow Hold (2:00 clock) IMMEDIATELY INTO… 1:15 Superman Hold (2:00 clock)   STRENGTH/PULL SPEED: Deadlift Clusters 1.1.1.1.1 (1 rep every :10) * Goal is perfect position and bar acceleration to lockout * Do 50% 1RM as a warm up dropping each rep * Then 60, 70,

FRIDAY WORKOUT

Squats…   STRENGTH: 3 rep Back BOX Squat (Slightly below parallel) @ 3-2-1 Tempo * 15-20 minutes working to best load at the correct tempo   ASSISTANCE: Single Leg KB Deadlift (10 each side) * Start conservative and work Balance and position over weight (26/35# to start) * Try to

FRIDAY WORKOUT

Barbellssss…   STRENGTH: 3 rep Deficit Deadlift (Standing on 25-45# plate) * No dropping from the top on any reps on any sets * Don’t work to an all out max, but get something pretty heavy on the barbell and no touch and go reps also * Use 4-6 sets

WEDNESDAY WORKOUT

A speed repeat!   Can you move faster with a little heavier weight??   SHOULDER INJURY PREVENTION: 1:00 of Band Sharapovas 1:00 of Band Wall Facing Wall Slides   SPEED: Repeat from May 10th…   5 Thrusters in under :12… * Perform a new set every 1:30 for 6 sets

FRIDAY WORKOUT

Another odd movement day…   POWER: Max effort NO STEP Box Jump * Use plates to build up, but be smart and don’t hit the box πŸ˜‰ * 15 minutes to build up   WORKOUT: 3:00 AMRAP of Alternating Sledgehammer Swings (6-10#/16#) REST 1:00 4:00 AMRAP of Sled Pushes (1.0-1.5/1.5-2x

FRIDAY WORKOUT (OPEN 17.1!)

First Open WOD!   WORKOUT: 10 Alternating DB Snatches (35#/50#) 15 Box Facing Burpee Box Jump OVERS (20″/24″) 20 Alternating DB Snatches 15 Box Facing BBJOvers 30 Alternating DB Snatches 15 Box Facing BBJOvers 40 Alternating DB Snatches 15 Box Facing BBJOvers 50 Alternating DB Snatches 15 Box Facing BBJOvers

FRIDAY WORKOUT

Skills and weights!   WORKOUT: 15 SQUAT Cleans (60-65%)(83/135#) 12 Burpee Box Jump OVERS (20/24″) 9 Bar Muscle Ups REST 3-4 MINUTES 12 SQUAT Cleans (70-75%)(103/185#) 10 Burpee Box Jump OVERS (20/24″) 7 Bar Muscle Ups REST 2-3 MINUTES 9 SQUAT Cleans (75-80%)(123/225#) 8 Burpee Box Jump OVERS (20/24″) 5

THURSDAY WORKOUT

New gymnastics work!   GYMNASTICS STRENGTH/SKILL: Pull Ups, Dips, Muscle Up Transitions or Muscle Up Complexes… (Perform your specific progression every 2:00 for 5 total rounds)   We have a specific progression laid out for each skill listed above and you’re only allowed to move on from it once you

SUNDAY WORKOUT (FIT)

Open skills and an “oldie”…   SKILLS: Toes to Bar/Shoulder 2 Overhead rhythm and practice *Use rings and take 10 minutes to practice   WORKOUT: “Open Workout 12.3” 15 Box Jumps (20″/24″) 12 Shoulder 2 Overhead (75#/115#) 9 Toes 2 Bar *As many reps as possible in 18 minutes*  

THURSDAY WORKOUT

New gymnastics training begins!   GYMNASTICS STRENGTH: Every 2:00 for 14 total minutes (7 rounds) perform the following: ODD ROUNDS – 5 Weighted Hand Release Push Ups @ 50% of your test last week with a 3-1-2 tempo (3 secs down, 1 sec pause at bottom & 2 secs up)