THURSDAY WORKOUT

Skill day!   GYMNASTICS: 10 minutes of skill on Rope Climbs & Ring/Bar Dips Then… 10 minutes EMOTM of: Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated) Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3

MONDAY WORKOUT

Busy Monday!   POWER/SKILL: Every minute on the minute for 12 minutes: 1 SQUAT Snatch * Work up SLOWLY and only go for a new 1RM if you’re feeling great and instead work on getting some really good practice with heavier weights and no misses, if possible… * 60×2,65×2,70×1-2,75,80,85,90,90-93,93-95,95-100,95-102,95-105% (Only

WEDNESDAY WORKOUT

Speed, speed, speed!   INJURY PREVENTION: 1 rep at the “ITY” positions x 15 total sets with 5-8# weights + 30-40 Band resisted hand walks at all different directions (Each hand movement counts as 1 rep) * 1 set total   POWER/SKILL: Every minute on the minute x 6 minutes:

THURSDAY WORKOUT

Gymnastics strength retest!   GYMNASTICS STRENGTH: Every minute on the minute for 10-12 total rounds perform the following for max weight/max depth: Odd minutes: 1-2 Strict Weighted Pull/Chin Ups (Subs: Test out a max rep bodyweight only set, test out a pull up hold for max seconds or a 5

THURSDAY WORKOUT

Gymnastics strength… Week 2!   And back to back running days?? Yep!   STRENGTH: Every minute on the minute for 10 minutes: – Odd minutes – 60% 1RM Weighted Pull/Chin Up for 2-3 reps (If scaling, perform the same scale you did last week, but try to add difficulty through

THURSDAY WORKOUT

New gymnastics strength starts up!   STRENGTH: Odd minutes: 2-3 reps of Weighted Pull Ups @ 50% of your best weight from last week (Bodyweight only, negatives, seated) Even minutes: 2-3 reps of Deficit HSPUs @ 50% of your best depth last week (Plates/AbMat, box, walks/holds & bear crawl HSPUs)

THURSDAY WORKOUT

New gymnastics work!   SKILLS: 5-10 minutes Handstand Push Up positioning review and practice   SKILL/TESTING: Every minute for 10 minutes: ODD – 1-2 Weighted Chin/Pull Ups (Scale – 1-2 Bodyweight, 2-3 Seated, 5 sec weighted Negatives) EVEN – 1-2 Strict Deficit HSPUs (Scale – Slightly above parallel or box)

WEDNESDAY WORKOUT

More new lifts!   POWER/SKILL: Every minute on the minute for 10 total minutes perform the following: 1 Hang Power Clean w/ 80% 1RM + 1 Power Clean w/ 80% 1RM * Keep this weight the same throughout working on better positions and speed as we work through the 10

FRIDAY WORKOUT

Snatch and EMOTM!   SKILL/POWER: 1 Power Snatch w/ toes over the edge of two stacked up mats + 1 Power Snatch w/ feet on a full mat * Use the first rep to really drill staying patient and staying back for as long as you can during your transition

MONDAY WORKOUT

Snatch test coming next week!   POWER/SKILL: Every minute on the minute for 8 total minutes perform the following: 1 Power Snatch from the Floor (Work up to 80% and start round 1 there, then proceed to 82%, 85%, 87% and then finally 90-95% for the final 4 sets on

MONDAY WORKOUT

Snatches and manual labor!   POWER/SKILL: Every minute on the minute for 5 minutes perform the following: 1 Hang Power Snatch + 1 Floor Power Snatch (80% for all these rounds) IMMEDIATELY PROCEED TO THE FOLLOWING AT MINUTE SIX…   Every minute on the minute for 5 additional minutes perform

THURSDAY WORKOUT

Skills and a test…   SKILL PRACTICE: Pick any of the following and practice for 10 minutes: 1. Handstand Push Up/HS Walking 2. Kipping Pull Ups/Rope Climbs   WORKOUT/CAPACITY TEST: “Burgeron Beep Test” Every minute on the minute for as long as you are able to complete the work in

WEDNESDAY WORKOUT

Keep building off your numbers from last week…   POWER ENDURANCE: Every minute on the minute for 8 minutes perform 2 Power Cleans with 3-5% (5-15#) more weight than you used last week… (We did 80-85% for sets of 3 on Power Cleans for this exact workout last week)  

MONDAY WORKOUT

Barbell work and little gymnastics work under fatigue…   POWER ENDURANCE: Every minute on the minute perform 2-3 Power Cleans with 80-85% for 8 total minutes (60, 70, 80-85 for warm ups in 6-8 minutes)   Clean up quickly and set up quickly for…   GYMNASTICS VOLUME: 5 STRICT Deficit

THURSDAY WORKOUT

Little “death by” challenge…   WORKOUT: Every minute on the minute until unable to complete the required reps in under 60 seconds perform the following: 1st minute – 20 Double Unders (Add 5 or 10 reps on each time you come back to this exercise) 2nd minute – 10 FULL

WEDNESDAY WORKOUT

Skills and a little more possible Open prep…   SKILLS: Every minute on the minute for 10 minutes practice the following 2 movements: Odd minutes – High Hang SQUAT Snatch + Below Knee SQUAT Snatch (Try to do these two reps UNBROKEN & try to work past your weight for