FRIDAY WORKOUT

Stability, lifting and gymnastics pacing!   CORE WORK: Banded Anti-Rotational Walk Outs 3x:20 Holds with :30 rest between   SKILL/POWER: 1 Push Jerk @ 90% every 2:00 for 4-5 total sets… * Warm ups: 60% x3, 70% x2, 80% x1, 85% x1 (6-8 minutes to warm up) * This one

MONDAY WORKOUT

18.4 practice!   SHOULDER REHAB: Tempo Bent Over Reverse Flys (3-8# only) * Raise plates slowly and hold for 5 seconds, slowly lower back to starting position for another 5 seconds for 5 total reps * Perform another set at the 2:00 mark   POWER/STRENGTH: 1 Hang SQUAT Clean +

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

WEDNESDAY WORKOUT

Little Open prep for 18.2…   GLUTES: Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!) Banded Bottom to Bottom Squats x 10 reps (Blue Band) * Dynamic Hip Flexor Stretching between sets * 2 total sets of RDLs and Squats  

MONDAY WORKOUT

Strict Monday! 😉   STABILITY: * Back off week on this movement for everyone :10 Active Ring Row Hold (Straight Arm) :10 Ring Row Hold (Bent Arm) :10 Slow Negative * Choose a tough angle for this one since it will just be 1 rep every 1:30 on the clock

THURSDAY WORKOUT

An Open twist!   SKILLS: Every 1:30 for 12:00 (4 rounds each) perform: ODD – 2-5 Muscle Ups, :30 CTB or Chin Above Bar Pull Ups, :30 T2B or :40-:50 Kipping practice EVEN – 3-5 Deficit Handstand Push Up, :30 Standard HSPU, :30-:40 Wall Kick Ups/Holds, :40-:50 Kipping Practice *

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