WEDNESDAY WORKOUT

Skill and sprint day!   ACTIVATION/PREHAB: Every minute on the minute x 4:00 * Do another 1-2 sets on your own Post-WOD also, potentially adding more loading 1st min – :45 Standing Banded Hip Flexor Raises 2nd min – :45 Single Leg Barbell Good Morning (33/44#)(Left leg) 3rd min –

FRIDAY WORKOUT

How can we make last Friday’s workout better? Come find out! 😉   SKILL/POWER: Single Arm DB Snatch up to something heavier than the weight you plan on for the workout in 10 minutes… Single Arm DB Clean & Jerk up to something heavier than the weight you plan on

MONDAY WORKOUT

A movement we haven’t done for a LONG time…   STABILITY/STRENGTH: * Progress each of these holds slightly longer (1-2 secs each) than last week :07-:10 Active Hold (Ribs down!) :07-:10 Chin Above Bar Hold (Jump if needed) ;07-:10 Slow Negative To Lockout * 2 reps back to back *

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