MONDAY WORKOUT

New week!   INJURY PREVENTION: 40 Band PullDOWN + PullAPARTS * Take your time and break into sets of 10-15 with short rest between   STRENGTH: 3 Rep Deficit Deadlift (NO DROPPING ON ANY SETS) * 2-4″ Deficit depending on what height allows you to set your spine properly *

MONDAY WORKOUT

Back squat!   INJURY PREVENTION: 50 Controlled Band Pull Aparts (Small Red Band Only)(2:00) * Make sure to set your shoulders down and keep the band tension constant throughout   STRENGTH: 2 Rep Back Squat * Work up quickly to a heavy or possibly maximal set of 2 reps if

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

FRIDAY WORKOUT

Barbells!   STABILITY: :30 Wall Facing HS Hold 1:00 REST 2 sets for QUALITY   POWER: 2 Rep Split Jerk from a Rack (Non-dominant leg first and Dominant leg second rep) * Work up to a heavy possibly maximal set if you’re feeling good * Heavy – Around 85-90% *

MONDAY WORKOUT

Deadlift!   STABILITY: :15 Ring Row Hold with feet elevated :45 Rest 3 sets back to back to back   STRENGTH: 5 Deadlifts with a complete drop and reset perfectly on EVERY REP… * 50, 65, 75, 80-85, 85-90% 1RM * 15-20 minutes (88+% 1RM for 5 reps = New

WEDNESDAY WORKOUT

Another benchmark!   CORE STABILITY: Band Walk Outs * 1:00 on left then 1:00 on right Just 1 set so try to move up a band (Red to small blue band)   POWER/SKILL: 5 Position Squat Snatch (High Hang, Mid-Thigh, Above Knee, Below Knee & Floor) * Start at 55%

MONDAY WORKOUT

Some new stuff!   CORE/STABILITY: :20 RKC Plank REST :40 Repeat 3 total times   STRENGTH: 3 rep Deadlift Rack Pull (4″ Off Ground) * No dropping on any reps for this one, but you can slowly reset the barbell to the preset pins in the rack before standing up

MONDAY WORKOUT

Our 9/11 Tribute…   STRENGTH/TECHNIQUE: 5 RM Overhead Squat (Must Snatch into position) * Work up quickly in just 15 mins! * 60, 70, 80, 80-85, 85-90, 90+   POWER: 5 Snatch Grip Speed Deadlifts (Drop each rep) * 3 sets of 5 reps starting with 90% 1RM Snatch working

THURSDAY WORKOUT

Skills and going long…   SKILLS: Push Ups & Dips * Property shoulder/elbow loading, no shrugging on either movement, etc, etc * 10-15 minutes   WORKOUT: 5 Deadlifts (123/185#)(55-65% 1RM) * Upscale to 153/225# only if appropriate 6/10 Hand Release Push Ups 150m Run (Cone & Back) * 10 rounds

WEDNESDAY WORKOUT

Deadlifts!   STABILITY/CORE: 1:15 Hollow Hold (2:00 clock) IMMEDIATELY INTO… 1:15 Superman Hold (2:00 clock)   STRENGTH/PULL SPEED: Deadlift Clusters 1.1.1.1.1 (1 rep every :10) * Goal is perfect position and bar acceleration to lockout * Do 50% 1RM as a warm up dropping each rep * Then 60, 70,

FRIDAY WORKOUT

Barbellssss…   STRENGTH: 3 rep Deficit Deadlift (Standing on 25-45# plate) * No dropping from the top on any reps on any sets * Don’t work to an all out max, but get something pretty heavy on the barbell and no touch and go reps also * Use 4-6 sets

SUNDAY WORKOUT (FIT)

Main site variation!   WORKOUT: 6:00 AMRAP of: 3 Hang Power Snatches (73/115#)(65% 1RM) 6 Bar Facing Burpees 9 Deadlifts (73/115#) REST 6:00 (PARTNER GOES)   Complete another 6:00 AMRAP of the same three exercises…   See how consistent you can stay on both sections!   POST YOUR TOTAL ROUNDS

WEDNESDAY WORKOUT

A speed repeat!   Can you move faster with a little heavier weight??   SHOULDER INJURY PREVENTION: 1:00 of Band Sharapovas 1:00 of Band Wall Facing Wall Slides   SPEED: Repeat from May 10th…   5 Thrusters in under :12… * Perform a new set every 1:30 for 6 sets

MONDAY WORKOUT

Barbells and Bells!   STRENGTH: 3 rep Deadlift (Heavy, possibly max if a coach gives you the go ahead) * Drop all reps and completely reset on all sets and work perfectly positions on all sets… If things feel good and your positions are rock solid go for a max

MONDAY WORKOUT

Lift and a little test workout…   STRENGTH: 3 rep Sumo Deadlift * Drop each rep from the top and completely reset so each lift is exactly the same * 15-20 minutes to get your best heavy, possibly maximal ONLY if you’re feeling and looking good on earlier sets  

FRIDAY WORKOUT

Bench!!   STRENGTH/STRENGTH BALANCE: 3RM Bench Press + 10 rep Bent Over DB Rows between each set… * Last 3 sets of the Rows and obviously the Bench should be heavy and in the case of the Bench maximal… * 20 minutes   WORKOUT: 5 Strict CTB Pull Ups (Chin

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

MONDAY WORKOUT

Little preview of some slight alterations/additions we will be doing starting soon in our long term goal to keep all of you healthy and injury free!     PRE-WOD: 20 Rear Plate Raises with External Rotation w/ 1-2-3 Tempo (3-8#) REST :30-1:00 1:00 of Banded Hip Raise Marches REST :30-1:00