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

THURSDAY WORKOUT

Gymnastics, DBs and running!   GYMNASTICS: Every 2:00 for 12:00 (3 sets each): * Thursdays are meant to be a higher volume day so move your reps/hold times/tempos up compared to Tuesday since we areally only doing 3 sets * The progressions will be listed on the board… Check them

THURSDAY WORKOUT

Gymnastics and a remix from last Thursday 😉   GYMNASTICS: A slight back off day on both movements to let your body catch up…   Every 2:00 for 12:00 (3 sets each) Odd – Muscle Ups progressions & strict pull up work (If you have solid Muscle Ups we want

THURSDAY WORKOUT

New gymnastics skill!   GYMNASTICS: Every 2:00 for 12:00 total (3 sets each): Odd – Strict Pull Up progression you’ve been working on since before the Open, but bump the difficulty/reps up, Strict Muscle Up progressions on lower rings or Strict Muscle Ups on the high rings Even – Strict

THURSDAY WORKOUT

Pain Thursday?? 😉   STRENGTH BALANCE: DB Split Squats – 3 sets of 6-8ea side combo w/ DB Bent Over Rows – 3 sets of 10 reps * Perform 2-3 build up sets before officially starting your 3 work sets * These work sets should be HEAVY * 10-15 minutes

MONDAY WORKOUT

17.3 guesses?  Here’s kind of mine 🙂   SKILLS: Double Unders and HSPUs/Regular Push Ups as you work up on Thrusters… *10-20 minutes   WORKOUT: 100 Double Unders (200 singles)(2:00 cap) 15 Barbell Thrusters (63/95)(45/65) 21 Handstand Push Ups (Hand Release Push Ups) 75 Double Unders (150 singles)(1:30 cap) 12

SUNDAY WORKOUT (FIT)

Final Sunday Open Training…   SKILLS: 10-15 minutes Handstand Push Up Rythme and Practice + Rowing technique   WORKOUT: “Open WOD 16.4” 55 Deadlifts (153/225#)(95/135# for scale) 55 Wall Ball Shots (14/20#)(10/20# – 9′) 55 Calories on the Rower 55 Handstand Push Ups (HR Push Ups) *As many reps as

SUNDAY WORKOUT (FIT)

Open training… Week 4!   WORKOUT: 5 Handstand Push Ups 10 Alt. DB Snatches (30-35/50-55#) 15 Calories on the Bike/Rower * As many rounds and reps as possible in 20 minutes *   The DB weight should be a moderate to light weight that you can move quickly with for

SUNDAY WORKOUT (FIT)

Open training continues!   SKILL/POWER: Handstand Push Up Positioning & Kipping (Only if you have a good strict base, otherwise you will perform strict) + Power Snatch Practice working up to weight well over your weight for the workout to come * 10-15 minutes   WORKOUT: Complete as many REPS