SUNDAY WORKOUT (STRONG)

Strength and Power Open Prep!   STRENGTH/SKILL: Handstand Push Up Variations & Kipping Practice * 15-20 minutes   POWER/SKILL: 1 Hang Power Clean 2 Power Cleans 3 Front Squats * Work up steadily for 15-20 minutes to a heavy set with PERFECT technique * 5 total sets   POWER: 3

THURSDAY WORKOUT

Open prep… Day 2?   SKILL: Every min on the min for 10:00 Odd – 1-4 Muscle Ups/3-6 CTB/Chin Pull Ups/:30-:40 of kipping practice Even – 3-5 Kipping HSPUs/2-3 Slow Negatives with Kip out/Box HSPUs * Pick your options wisely and safely!   WORKOUT: 100 Calories on the Rower (6:30

THURSDAY WORKOUT

Skills and volume!   SKILL: Every minute on the minute x 10:00 ODD – :30-:40 of Toes 2 Bar & Pull Ups practice EVEN – :30-:40 of HSPU practice   WORKOUT: 10 Wall Walks (12-24″) 35/50 Toes 2 Bar (Knees or 50-75 Sit Ups) 100 Med Ball Thrusters (25/30-35#) 35/50

WEDNESDAY WORKOUT

Gymnastics volume pacing!   GLUTE WORK: Single Leg DB Hip Bridges x 8 Each (Start where you ENDED last week then go heavier) 100′ Banded Lateral Walks (Small Red from Cabinet for 50′ Left and 50′ Right) 2 Sets for Quality   POWER/SKILL: 1 Tall SQUAT Clean (Shrug and Catch,

THURSDAY WORKOUT

Skills and volume…   SKILLS: Kipping HSPUs, Pull Ups and Muscle Ups * 15-20 minutes   WORKOUT: 3/5 STRICT Deficit HSPUs (2/4″) 10 Weighted Walking Lunges (35/53’s) 12/15 STRICT Pull Ups * 20 minute AMRAP *   Make the HSPUs more strength based, pull ups closers to the endurance end

THURSDAY WORKOUT

Skills and long….   SKILLS: Handstands, Kick Ups, Headstands, HSPUs and Kipping/Freestanding + Rowing Skill for Calories * 15-20 minutes   WORKOUT: 3/5 Toes 2 Bar 6/10 Strict HSPUs (AbMat only or Box) 12/15 Calories on the Rower * 20 minute AMRAP *   POST ANY MILESTONES AND TOTAL ROUNDS

THURSDAY WORKOUT

Skills and drills!   SKILL PRACTICE: Rope Climbs and HSPUs + Some Pistol skill work with good knee and hip positions… If you can’t keep your heel down and knee in proper alignment then scale the movement down some…   WORKOUT: 1 Legless Rope Climbs (Leg Assisted) 5 STRICT Handstand

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

Gymnastics and “fun”…   SKILL: We will take 10 mins to work on improving a gymnastics pressing skill and a pulling skill (your pick) then do a 10 minute EMOTM to get a little more volume in with what you pick… * Don’t mistake volume for excessive fatigue… Don’t allow

THURSDAY WORKOUT

Run, run, run…   SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come…   WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)

THURSDAY WORKOUT

Skills and some volume work…   SKILLS: HSPUs & Kipping Practice (Wall or Mat) + Pull Ups/Muscle Ups & Kipping Practice * Only work Kipping if you’re strong enough to do a near full depth (25+Mat or deeper) HSPU and/or 2-3 strict pull ups * Keep the volume low and

THURSDAY WORKOUT

Skills and volume/pacing practice…   SKILLS: Rowing technique and HSPUs… (Play around with different hand placements, distance off the wall, proper shoulder and elbow loading, etc) * 15 minutes   WORKOUT: 2500m Row (10:30 cutoff) 40/50 Strict HSPUs or 80/100 Push Ups * 20 minute cutoff   Try to do

THURSDAY WORKOUT

Skills and death… 😉   SKILLS/GYMNASTICS: Toes 2 Bar & Dips/HSPUs for 15-20 minutes… * There are a lists of options for each that you guys can pick from… * Perform a challenging set each time, but allow yourself enough time to recover and learn from each set/rep you do

THURSDAY WORKOUT

Gymnastiness…   Choose your workout wisely, but try to pick the hardest version you can…   There are grey areas between each workout level so you can mix and match a little as needed…   WORKOUT: Option #1: 6/10 Ring Muscle Ups 12/20 Strict HSPUs (25s & AbMat only) 30

THURSDAY WORKOUT

Skills and a pacing challenge…   SKILLS/TECHNIQUE: Kipping Pull Ups & Kipping Muscle Up practice for 10:00 … Kipping HSPUs & freestanding HSPUs practice for 10:00   WORKOUT: 5 Burpees 10 Med Ball Slams (20-25/25-35#) 15 Cals on the Row, Bike or Ski * 10 rounds for consistency… (20:00 cutoff)

SUNDAY WORKOUT (FIT!)

Up and down chipper…   20 DB Hang Power Cleans (35-40’s/50-55’s) 30 Strict CTB Pull Ups 40 Calories on the Bike/Rower 100 Double Unders (3:00 time cap) 40 Calories on the Bike/Rower (Other one) 30 Strict HSPUs 20 DB Hang Power Cleans (35-40’s/50-55’s) (20:00 cutoff)   Make this workout difficult,

THURSDAY WORKOUT

Gymnastics strength and the ergsssss…   STRENGTH: Every minute on the minute for 12 total minutes (6 sets each) perform the following: ODD MINUTES – 1-2 Strict Weighted Muscle Ups or 2 Strict Weighted CTB Pull Ups or 2 Strict Weighted Chin Above or Bodyweight Only/Holds/Negatives EVEN MINUTES – 2

THURSDAY WORKOUT

Back to some gymnastics strength!   GYMNASTICS: Every 2:00 for 12:00 work back and forth on the following: ODD – 3-4 Strict TEMPO Pull Ups (CTB, Chin or Lower Body Assisted) * Tempo is 1 sec (Pull Up), 3 sec (Hold @ Top) & 5 sec (Lower Back to Lockout)

THURSDAY WORKOUT

Murph prep with a Regional twist?   Let’s see how our gymnastics work has transfered to a workout scenario…   WORKOUT: 3/5 STRICT CTB Pull Up (Chin, Lower Body Assist OR Ring Row) 6/10 STRICT HSPUs (25s/AbMat only, Box or regular Push Ups to scale) 20 Air Squats * 30