MONDAY WORKOUT

Trying out some new stuff from our gymnastics continuing ed this weekend!   SHOULDER STRENGTH: :10 Active Hold (Don’t engage too hard so your ribs stay down) :05-:10 Chin Above the Bar HOLD (Chin tuck back and in tight, no chicken neck) * Can jump up into position, if you

FRIDAY WORKOUT

New core stability and DBs!   CORE: 2:00 Side Bridge for QUALITY holding on each side (4:00 total)   STRENGTH: 10 DB Loaded Walking Lunge Steps * DBs must be loaded on top of the shoulders either horizontally or vertically * 4 sets to reach your best load for the

THURSDAY WORKOUT

Skills and pacing work…   SKILL: Muscle Up skill work (Kipping pull ups, dips, transition work, etc) * 10-15 minutes only   WORKOUT: 100/120 Calories on the Rower (7:30 cap) 80 Alternating DB Snatches (35/50#) 30/40 STRICT HSPUs, Dips or Push Ups * You pick your gymnastic movement you want

SUNDAY WORKOUT (FIT)

Main Site Variation!   WORKOUT: 400m Ski Erg (2:00 Cap) 12 Alt. DB Snatch (50-60/70-100#) 8 Muscle Ups (Sub: Dips for 8-16 Reps) 600m Run 10 Alt. DB Snatches (50-60/70-100#) 6 Muscle Ups (Sub: Dips for 6-12 Reps) .8 Mile Bike 8 Alt. DB Snatches (50-60/70-100#) 4 Muscle Ups (Sub:

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

SUNDAY WORKOUT (FIT)

Fit!   WORKOUT: 300m Run (Street & Back) 10 Alternating DB Snatches (40-45/55-60#) 15′ SEATED Legless Rope Climb (Legless Up AND Down is Rx’d) * 5 rounds for time * (No cutoff)   DB Snatches should be moderate to slightly heavier weight…   Rope Climbs should be tough so scale

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

Speed and 120 sec sprints!   POWER/SPEED: Every minute on the minute for 12 minutes: ODD: Hang Power Clean (Done before the clock starts) + 3 Front Squats EVEN: Power Clean (Done before the clock starts) + 3 Front Squats * Have to complete the 3 Front Squats in under

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

THURSDAY WORKOUT

Gymnastics skills continue…   GYMNASTICS: Keep working the same progression you were working last week, but increase the difficulty by adding reps or increasing your time under tension through slower negatives, holds, less assistance, etc…   People doing full Muscle Ups will do complexes on the bar this week, instead

WEDNESDAY WORKOUT

Lunges!   STRENGTH: 6 Steps of Front Rack Walking Lunges * Try to beat your best weight from last week while keeping good core and knee positions * 15 minutes to work up!   WORKOUT: 2 Alternating DB Snatches (55#/70#) * Upscale to 60#/85-100# if desired 10 Unbroken Wall Ball

WEDNESDAY WORKOUT

Some Lunge fun for the next few weeks 😉   STRENGTH: 15-20 minutes Barbell Overhead Walking Lunge for 20-25′ (Whatever distance gets you 6 total steps for each set) * Use 15# barbells so we can maximize the space between barbells * Leave a little bit there for next week

THURSDAY WORKOUT

New gymnastics strength starts up!   STRENGTH: Odd minutes: 2-3 reps of Weighted Pull Ups @ 50% of your best weight from last week (Bodyweight only, negatives, seated) Even minutes: 2-3 reps of Deficit HSPUs @ 50% of your best depth last week (Plates/AbMat, box, walks/holds & bear crawl HSPUs)

THURSDAY WORKOUT

Recycling our gymnastics work with the new retest numbers from last week…   GYMNASTICS STRENGTH: 10-15 minutes *If you retested and got more than 5-6+ CTB for Ladies and 8+ CTB for Guys start doing Strict Muscle Up progressions (False grip Ring Pull Ups & Band Muscle Up transitions on

WEDNESDAY WORKOUT

Squat training… Week 2!   STRENGTH/STRENGTH ENDURANCE: Building off last week… Warm ups: 6-8 minutes 60% for 3 Front Squats & 6 Bk Squats 70% for 3 Front Squats & 4 Bk Squats   Work Sets: ALL WITH 80% 1RM FT SQ Set 1 – 3 Front Squat (2:00 clock)

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

WEDNESDAY WORKOUT

Clean test next week!   POWER/SKILL: Below Knee Hang SQUAT Clean (Keep working the scoop/transition!) + Floor SQUAT Clean * 15 minutes to either hit a 2RM load, a heavy, but sub-max weight for 2-3 sets OR stay between 75-85% for all sets   WORKOUT: 5 KB/DB Snatches (Left Arm)(50-55/70#)