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

MONDAY WORKOUT

Max effort Monday! 😉   POWER/STRENGTH: 1 Hang SQUAT Clean + 1 Front Squat + 1 Floor SQUAT Clean + 1 Front Squat * Work up to as heavy as possible in 20 minutes   ASSISTANCE WORK (Final week before we change it up!): 1:20 of Deadbugs (Switching every :20)

WEDNESDAY WORKOUT

Speed, speed, speed!   INJURY PREVENTION: 1 rep at the “ITY” positions x 15 total sets with 5-8# weights + 30-40 Band resisted hand walks at all different directions (Each hand movement counts as 1 rep) * 1 set total   POWER/SKILL: Every minute on the minute x 6 minutes:

MONDAY WORKOUT

Week two of new program!   MAX EFFORT POWER/STRENGTH: 1 Hang SQUAT Clean + 2 Front Squats * 15 minutes to work up to the heaviest weight you can   SUPPLEMENTAL STRENGTH: DB Split Squats x 10 each side (Same DB weights as last week) + Push Up Position Core

FRIDAY WORKOUT

Barbell complex!   Play around with some heavier weights as long as your looking good and concentrate on keeping a neutral spine on all of these!!   POWER/STRENGTH: 12 Deadlifts 6 Front Squats 3 Cleans (Any style) * Set 1 – 50% Front Squat 1RM for all movements… * Set

SUNDAY WORKOUT (FIT)

Little main site variation…   WORKOUT: From 0:00-2:00 complete the following: 2 Rope Climbs (Scale: Half Climbs/Seated) 2 Squat Cleans (70% 1RM) From 2:00-4:00 complete the following: 2 Rope Climbs 4 Squat Cleans (70% 1RM) From 4:00-6:00 complete the following: 2 Rope Climbs 6 Squat Cleans (70% 1RM) … Keep