SUNDAY WORKOUT (FIT!)

Lots of Pacing on lots of movements πŸ˜‰   WORKOUT: .8/1.0 Mile Bike @ 17-18/20-21mph (3:00 cap… scale distance accordingly) 6 rounds of “Aerobic” Tabata doing DB Power Cleans (35/50’s) REST 3:00 (Walk around) .8/1.0 Mile Bike @ IDENTICAL Pacing 6 rounds of “Aerobic” Tabata doing KB Swings (35/53#) REST

FRIDAY WORKOUT

Doing work!   STABILITY/CORE: :30 Wall Facing Handstand Hold 1:00 Rest 2 sets total   POWER: From a rack: 2 Front Squats + 1 Push Press + 1 Thruster * 15-20 minutes to reach your best loading for the day… No push jerking! * Work up slowly and be perfect

THURSDAY WORKOUT

Gymnastics, DBs and running!   GYMNASTICS: Every 2:00 for 12:00 (3 sets each): * Thursdays are meant to be a higher volume day so move your reps/hold times/tempos up compared to Tuesday since we areally only doing 3 sets * The progressions will be listed on the board… Check them

WEDNESDAY WORKOUT

Some speed work!   QUICK SHOULDER WORK: Plate Raises from a Bent Over Row Position… – “T” Raise + external rotation – “Y” Raise + external rotation – “I” Raise + external rotation * 1 rep at each position x 10 rounds + :45-1:00 Wall Walk Hold with Lateral Steps

MONDAY WORKOUT

Open starts this week!   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate leg) * Work up to a heavy-ish weight in 15-20 minutes with a bigger emphasis on perfect positions over maximal weight   WORKOUT: Perform 6 rounds of

WEDNESDAY WORKOUT

Mixing and matching Wed and Thurs πŸ˜‰   SKILL/POWER/STRENGTH: Every 90 seconds for 10 total rounds (15:00) perform the following: Odd Rds: 1 Hang Power Snatch + 3 OH Squats + 1 Floor Power Snatch + 3 OH Squats * Use between 75-80% 1RM Snatch for both lifts   Even

FRIDAY WORKOUT

Free day #4!   Odd object day!   POWER/SKILL: 5 Rep Single Arm Clean & Push Press (Left Arm) + 5 Rep Single Arm Clean & Push Press (Right Arm) * Drop ins – Hang Power Clean * Regulars – Floor Power Clean * Work up steadily over the course

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

SUNDAY WORKOUT (FIT)

Little play off a Games WOD!   SKILL: 10-15 minutes Strict Muscle Up/Kipping Muscle Up Practice (Bar OR Rings)   WORKOUT: 40 Box Jumps (24″/30″) 30 DB Power Cleans (40-45’s/55-60’s) 20 Double Dip Muscle Ups* (Must do 2 Dips for each MU rep) * Sub – 20 rounds of 2