THURSDAY WORKOUT

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

THURSDAY WORKOUT

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

THURSDAY WORKOUT

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

THURSDAY WORKOUT

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

SUNDAY WORKOUT (FIT)

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

MONDAY WORKOUT

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

MONDAY WORKOUT

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 *

THURSDAY WORKOUT

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

THURSDAY WORKOUT

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

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

WEDNESDAY WORKOUT

Lots and lots and lots πŸ˜‰   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) *

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!Β  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