Strength work and “gear change” work… STRENGTH: 2RM Close Grip PAUSE Bench Press (Plus 6-8 reps of DB Bent Over Rows after every set) * 15 minutes to work up WORKOUT: 20:00 AMRAP of: 24 KB Deadlifts (Use the heaviest KB you can safely Snatch… Just 1 KB)
Gymnastics pacing! ACTIVATION/PREHAB: EMOTM x 5:00 1st – :45 Plate Angels (5# plates) 2nd – :45 Scaption Raises (5#) 3rd – :45 Cuban Presses (5#) 4th – :45 Wall Slides (Back flat on wall) 5th – :45 Ring Rows WORKOUT: 40 Sumo Deadlift High Pulls (65/95#) 20/30 STRICT
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…
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