SUNDAY WORKOUT (STRONG)

Strength and Power Open Prep!   STRENGTH/SKILL: Handstand Push Up Variations & Kipping Practice * 15-20 minutes   POWER/SKILL: 1 Hang Power Clean 2 Power Cleans 3 Front Squats * Work up steadily for 15-20 minutes to a heavy set with PERFECT technique * 5 total sets   POWER: 3

SUNDAY WORKOUT (STRONG)

Cleans!   SKILL: High Hang PAUSE Squat Clean 2-2-2-2-2 (Moderate weights and work on upright position and catch speed/position)   POWER: Hang SQUAT Clean 1-1-1-1-1 (Up to a heavy-ish weight unless you’re feeling great)   QUICK STRENGTH: Front Squat 1-1-1-1 (Try to work up to a quick, heavy, but successful

MONDAY WORKOUT

Back to DBs and Barbells!   SHOULDER PREHAB: 1:00 90 degree plate external rotation 1:00 Scaption Raises :30 LaCrosse Ball Circles (Both directions on each arm) * Use 3-5# only for all of these and be slow and methodical with all reps   POWER ENDURANCE: DB Thruster 10-10-10 * 3

MONDAY WORKOUT

Clean test plus a little extra…   SHOULDER PREHAB: 1:00 Plate External/Interval Rotation (2.5-5#… Slow and Methodical) INTO… 1:00 Plate Scaption Raises (2.5-5#… Just to hands to head height) INTO… :30 of LaCrosse Ball Shoulder Circles (1 set counter and 1 set clockwise, both sides)   POWER/STRENGTH: 1 Hang SQUAT

SUNDAY WORKOUT (FIT)

Bars and balls!   WORKOUT: 50 Wall Ball Shots (14/20#) 40 Deadlifts (105/155#) 40 Wall Ball Shots (14/20#) 20 Cleans (105/155#) 30 Wall Ball Shots (14/20#) 10 Snatches (105/155#) * No cutoff so try to pick a little more aggressive weight for the barbell   Looking for 80% 1RM or

WEDNESDAY WORKOUT

Glutes, barbell skills and workout!   GLUTE WORK: 1:00 Hip Flexor Stretch per side first… THEN… Bench Glute Bridges (2 Legs) x 10 Reps, Single Leg x 5 Reps each (2 sets)   POWER/SKILL: 3 Rep Hang SQUAT Clean * These need to be perfect reps only before you can

THURSDAY WORKOUT

Skills and some barbell conditioning!   SKILL: Muscle Up progressions: 1. False grip strength/pulling/Kipping 2. Ring Dip work 3. Transition work 4. Strict and Kipping Ring MUS   WORKOUT: 180 UNBROKEN Singles (2:30 cap) 30 Snatches (95/135#)(70-75% 1RM) 90 UNBROKEN Doubles (2:30 cap) 30 Cleans (95/135#) 180 UNBROKEN Singles (2:30

THURSDAY WORKOUT

Skills and volume!   SKILLS: Ring/Bar Dips & Doubles/Triples * Keep things lower volume and get some blood to the shoulders after all the PPs yesterday * 15-20 minutes   WORKOUT: 1200m Run or Row (Depends on weather)(5:30 cutoff) 60 Knees 2 Elbow (Not Triceps! ;)) 30 Power Cleans (103/155#)(65%

THURSDAY WORKOUT

Can we set a new attendance record today??   106 is our best ever in a single day…   WORKOUT: “JVB” 8 Power Cleans (93/135#)(65% 1RM) 31 Pull Ups (Any style… Scaled – Jump) 82 Double Unders (164 Singles) * 35 minute AMRAP *   We will perform this one

WEDNESDAY WORKOUT

New shoulder and core stability combo!   STABILITY: Med Ball Lateral Hand Walks (2:00 AMRAP) * Stay tight and straight!   SKILL/POWER: 3 Position PAUSE Power Cleans (High Hang, Above Knee, Below Knee) * 1 set every 2:30 for 6 rounds between 60-85% 1RM * Pause for 3 secs at

WEDNESDAY WORKOUT

An old Open-ish favorite workout?   SHOULDER INJURY PREVENTION: Wall Slides (Facing Away) for 1:30 Wall Slides (Facing Towards) for 1:30   SPEED/SKILL: 3 Power Cleans in :09 (New set every 1:30 for 8 sets) * Start at 50% and work up steadily, but keep in mind that speed through