WEDNESDAY WORKOUT

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

THURSDAY WORKOUT

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,

THURSDAY WORKOUT

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

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 *

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

MONDAY WORKOUT

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 WORKOUT

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

THURSDAY WORKOUT

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)

FRIDAY WORKOUT

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…

FRIDAY WORKOUT

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

THURSDAY WORKOUT

Longer skill sessions and unbroken!   GYMNASTICS: 10:00 of Toes 2 Bar and Pull Up practice… (Work on Kipping if you have good strength and control) 10-15:00 of Handstand Walking/Handstand Push Up practice… (Work Kipping if you have good strength and control)   WORKOUT: 5 UNBROKEN Toes 2 Bar (Knee

THURSDAY WORKOUT

Can we set a new attendance record today??   106 is our best ever in a single day…   WORKOUT: “JVB” 8 Power Cleans (93/135#)(65% 1RM) 31 Pull Ups (Any style… Scaled – Jump) 82 Double Unders (164 Singles) * 35 minute AMRAP *   We will perform this one

FRIDAY WORKOUT

Heavy and another games test!   STRENGTH: Back Squat 1 Rep ** This doesn’t necessarily mean go for a new PR, but instead got for the best load you can with perfect position and form… Play this one smart!   Take 15-20 minutes working through the following percentages: 60% for

FRIDAY WORKOUT

Barbellsssssss…   POWER/SKILL: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats * Best loading possible with good position and form in 15-20 minutes   ASSISTANCE/STABILITY/BALANCE: Single Leg KB Deadlift x 8 each leg * Start with 35-44/44-53# & try to move up each round if you can *

FRIDAY WORKOUT

Going heavy 🙂   Don’t forget the 4:30pm addition to classes today!   STRENGTH: 2 Rep PAUSE Front Squat from a Rack * Pause for 3 full secs at the bottom before exploding out * 15-20 minutes to work up to what you can with near perfect body position  

SUNDAY WORKOUT (FIT)

How hard can you continue to do under high heart rates? Come find out!   WORKOUT: 1 minute of Double Unders/Singles 1 minute of Wall Ball Shots (10#/14#) 1 minute of Calories on the Rower REST 1:00   Repeat for total reps across FIVE TOTAL rounds (20:00, including the rest