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%

THURSDAY WORKOUT

Run, run, run…   SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come…   WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)

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 some new stuff!   SKILL/PRACTICE: Sled drag and Toes 2 Bar * Test out workout weights and work some T2B variations for 10-15 mins   WORKOUT: 200m Sled Drag (3 plates/4 plates)(3:00 cutoff) 35 Toes 2 Bar (Rings or Knee Raises) 500m Row 65 Med Ball Thrusters (20-25/25-35#)

THURSDAY WORKOUT

Gymnastics retest coming soon!   GYMNASTICS STRENGTH: 15 minutes Every 1:30 for 10 rounds: Odd – 2-3 Weighted Pull/Chin Up @ 85-90% 1RM (Can be broken up) * Keep working other progressions… Move to negatives/partials & more bodyweight reps each set Even – 2-3 Deficit HSPUs @ 85-90% of your

MONDAY WORKOUT

Start of a new cycle…   We are going to try something a little different…   We will work on trying to increase both our Front AND Back Squat during one cycle…   But first let’s do a retest to see where everyone is at!   STRENGTH: 20 Minutes 1RM

THURSDAY WORKOUT

Skills and WOD…   SKILLS: Strict & Kipping Bar or Ring Muscle Ups & Pistol Squats (Sub Ring Dips for MUs) * Take 10-15 minutes to work on and do a skill you’ve never done or a depth on the pistol you’ve never done!   WORKOUT: 30 DB Power Cleans

FRIDAY WORKOUT

Another Bench Friday!   STRENGTH: 15-20 minutes Wide Grip Bench Press (Wider than shoulder width) 2-2-2-2-2-2 * If you feel good then try to hit an old 1RM for 2 reps by the end   WORKOUT: 21 Calories on the Bike (2:00 Cap) 18 Deadlifts (185#/275#)(65% 1RM) 15 Strict Handstand

WEDNESDAY WORKOUT

Clean skill continues!   SKILL/POWER: 20 minutes 2-Position Squat Cleans – REP #1 – “Double Scoop” Hang SQUAT Clean (Dip and slide to right above the knee, slide back up to your dip point, while simultaneously shifting your knees under the bar & pulling your torso back behind the barbell)

SUNDAY WORKOUT (FIT!)

Little regional variation πŸ˜‰   WORKOUT: 1 Mile Bike (4:00 cutoff) 10 Wall Walks (12″ off wall to finish) 20 Deadlifts (185#/275#) * Upscale to 205#/315# if you have a high DL Hydro Shuttle Run (200m Run, 100m Run & Blacktop Run) 50 Burpee Box Jumps (20″/24″) 10 Deadlifts (185#/275#)

MONDAY WORKOUT

Snatch skill continues…   SKILL/POWER: 20 minutes 1-2 Snatch Balances from a Rack (Slight leg drive then push yourself into an overhead squat to catch the bar) * 85-90% of your best Snatch 1RM for just 1 rep this week on your final set * Work up slowly – 50%,

FRIDAY WORKOUT

16.4 Prep…   We have already done some higher rep Deadlifts this week so be careful with this one…   SKILL: Take 10-15 minutes to work on Kipping Handstand Push Up OR Hand Release Push Ups for this workout   Throw in some sets of 5 on Deadlift warm ups

THURSDAY WORKOUT

Lift + Roller-coaster chipper…   SKILL/POWER: Power Clean & Jerk * Work up to a challenging, possibly maximal 1RM depending on how you feel in 15-20 minutes depending on class sizes   WORKOUT: 90 Double Unders (Under 2:00) 30 Power Cleans (93#/135#)(65-70% of your best JERK 1RM) 10 Muscle Ups

FRIDAY WORKOUT

Some skill work and a chance to try them in a CHIPPER…   SKILL: 15-20 minutes Handstand Push Ups & Toes 2 Bar * Practice your Kip on both, BUT be careful of your body & neck positions…   Use the Kipping slide drill on the go mats for HSPUS