Interval AEROBIC test! WORKOUT: “The Ghost” 1 minute of Row Calories 1 minute of Burpees 1 minute of Doubles (Singles) 1 minute of REST * 6 rounds for identical rep scores for EVERY round (At worst a 10% spread on scores) Don’t take this one out too quickly
Skills and aerobic pacing! SKILLS: Every 1:30 for 6 total rounds: Odd – Legless/Assisted Rope Climbs, Pegboard Even – Handstand Push Up, Practice Kipping (as long as you have strict), Wall Walking, HS Walking * Work for 1:00 before resting :30 at each section WORKOUT: 300 Double Unders
Skills and pacing! SKILLS: Every minute on the minute for 10 total minutes: Odd – :30 Wall Facing Handstand Hold (Work tapping feet if able) Even – :30 of Dragonflys/Front Lever Tuck Holds WORKOUT: 100 Doubles (200 singles)(2:30 cutoff) 50 Wall Ball Shots (14/20#) 100 Doubles 50 Toes
Some core and lactate work! CORE WORK: Rotational Band Holds 3 sets of :20 each side w/ red or blue band WORKOUT: 5:00 controlled AMRAP of: 1 Squat Snatch (105/155#)(70-75% 1RM) 5 Burpee Pull Ups (3-6″ Above Reach) 15 Double Unders (5-10 Doubles/30 Singles) REST 2:30 Repeat 2
Prep for the sure to be gymnastics filled 18.3! STRENGTH/STABILITY: Tempo Pull Ups (3 reps) – Active Hang, Chin Above Bar Hold & Slow Negative – :06-:08 per position – New set every 2:00 for 2 sets total POWER: 2 Rep Push Press from a Rack * Up
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 *
Open workout day! SKILLS: Every 1:30 for 9 total rounds (3 sets each): 1st – :30 Unbroken Alt. DB Snatches (35/50#)(20/35#) working smooth transitions and good body positions 2nd – :20 Unbroken Kipping HSPUs or 45-60 secs of practice 3rd – :20 Unbroken Kipping CTB/Chin Above Pull Ups or
Skills and an open repeat! SKILLS: Every minute on the minute for 15:00: 1st – Toes 2 Bar or Muscle Ups (:30-:40) 2nd – HSPUs (:30-40) * Try partner assisted! 3rd – Double/Triple Unders (:30-:40) WORKOUT: 7 Muscle Ups (Rings Preferred) 50 Wall Ball (14/20#)(10/20#-9′) 100 Double Unders
Come in and take a little extra time to work your hips (especially hip flexors) loose for this one! GLUTES: Single Leg Bench Hip Raises x 8ea (Use slam ball to load) Banded Monster Walks x 30′ (Forward for 30′ and Backward for 30′) 2 sets SKILL: 3
Lots and lots and lots 😉 GLUTES: Single Leg BENCH Glute Bridges x 6ea side (Use slam ball to load hip) Lateral Band Walks (Harder band) x 30 feet down and back * 2 sets * POWER/SKILL: 3 Position SQUAT Clean (High Hang, Above Knee, Below Knee) *
Skill work continues! SKILL: T2B and Double Unders + Muscle up transitions/false grip strength Or 50% of your best max muscle up set every 1:30-2:00 for 5 total sets (15-20 minutes to practice) WORKOUT: 5 T2B (7 Knee Raises)(Unbroken, if able) 10 KB Goblet Walking Lunges (35/53#)(53/70# upscale,
Skills and pace, pace, pace! SKILL WORK: Double and Triple Unders + Rowing technique * 10-15 minutes of perfection! WORKOUT: 2000m Row (8:30 cutoff) 100 Full KB Swings (35/53#) 200 Double Unders (19:00 cutoff) Try to do Doubles if you have them at all for the remaining
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 *
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
New training week! STABILITY: Ring Row HOLD :20 work/:40 rest 3 time STRENGTH: Back Squat up to a HEAVY set of 3 * Avoid going to complete failure on this one so no missed sets * Every set will be 3 reps working up with the following: 50,
Friday! STRENGTH: Every 2:30 for 10 total rounds (25:00) complete the following: 1 Bench Press 5 Ring Rows * Start at 60% and a moderate angle and increase the difficulty slowly over 10 sets… * 60, 65, 70, 75, 80, 85, 90, 95, 95-100, 100%+ & try to move
Cardiooooooo… SKILL: Muscle ups, transitions on low rings, dips and pull ups for 10 mins or so… Then… Row technique for 5-10 minutes working on not opening your torso up early and recovering back to the beginning properly… WORKOUT: 400m Run 500m Row 100 Double Unders (2:00 cap)
Another benchmark! But first… POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…
Strict, strict, strict! STRENGTH: Heavy, NOT MAXIMAL 3 Rep Strict Press + 8-10 Plates Rear Raises w/ External Rotation between each set (2-5# plates) * 15 minutes * 5 sets (50, 60, 70, 75, 80% 1RM) WORKOUT: 100 Double Unders (2:00 cap each rd) 9/12 Strict CTB Pull
Regular 11am class, but we will be doing a special autism fundraising workout and will be taking donations during class! WORKOUT: 5 minute AMRAP of: 4 Power Cleans (103/155#)(60% 1RM) 24 Double Unders (48 Singles) 10 Pull Ups (10 Jumping CTB) We can get lots of people in
All we need is your name and email and we’ll give you the details on free class.
