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
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
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
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
All we need is your name and email and we’ll give you the details on free class.
