SUNDAY WORKOUT (FIT!)

Lots of Pacing on lots of movements 😉   WORKOUT: .8/1.0 Mile Bike @ 17-18/20-21mph (3:00 cap… scale distance accordingly) 6 rounds of “Aerobic” Tabata doing DB Power Cleans (35/50’s) REST 3:00 (Walk around) .8/1.0 Mile Bike @ IDENTICAL Pacing 6 rounds of “Aerobic” Tabata doing KB Swings (35/53#) REST

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

Deadlift!   STABILITY: :15 Ring Row Hold with feet elevated :45 Rest 3 sets back to back to back   STRENGTH: 5 Deadlifts with a complete drop and reset perfectly on EVERY REP… * 50, 65, 75, 80-85, 85-90% 1RM * 15-20 minutes (88+% 1RM for 5 reps = New

WEDNESDAY WORKOUT

Hump day!   SHOULDER PREHAB: Band Pull Down + Pull Apart 1 set of MAX quality reps in 1:30 with a slow tempo   POWER/SPEED: 5 Speed Snatch Deadlifts ** Major goal is keeping hips and bar connected + continuing to build speed as the bar approaches lockout at the

WEDNESDAY WORKOUT

Deadlifts!   STABILITY/CORE: 1:15 Hollow Hold (2:00 clock) IMMEDIATELY INTO… 1:15 Superman Hold (2:00 clock)   STRENGTH/PULL SPEED: Deadlift Clusters 1.1.1.1.1 (1 rep every :10) * Goal is perfect position and bar acceleration to lockout * Do 50% 1RM as a warm up dropping each rep * Then 60, 70,

THURSDAY WORKOUT

Gymnastics test and the long one for the week!   GYMNASTICS: Perform 1 Non-Stop Set of Strict Muscle Ups, CTB Pull Ups, Chin Above Pull Ups, Lower Body Assisted Pull Ups or Ring Rows at a tough angle REST 2:00 Perform 1 Non-Stop Set of Strict Deficit HSPUs (2/4″), Regular

WEDNESDAY WORKOUT

Make sure to accumulate 2:00 of our core stability work after the warm up, but before touching the barbell…   SKILL/POWER/POSITION: 1 Hang Power Snatch 3 Overhead Squats 1 Power Snatch 2 Overhead Squats 1 SQUAT Snatch 1 Overhead Squat * 15 minutes to work up to a MODERATE to

THURSDAY WORKOUT

17.3 tonight!   SKILLS: Continue your Pull Up and Dip strength work working every minute on the minute for 10 minutes like we have the last several weeks… OR Perform 1-6 RING Muscle Ups every 1-2:00 for 10:00 depending on your abilities…   WORKOUT: 50 Calories on the Bike (3:30

MONDAY WORKOUT

Back Squats!   STRENGTH: Back Squat 5,4,3,2,1 @ 83% 1RM (2:00-3:00 per work set)   Warm ups: 50%x5, 65%x4, 75%x3, 80%x2 (8-10 minute to warm up)   WORKOUT: Row for as many Calories on the Rower in 1:00… Proceed immediately to KB Swings (53/70#) until you reach 50 total reps…

MONDAY WORKOUT

Deadlift… Week 3… Keep working top down set up and proper breathing/bracing…   STRENGTH: Deadlift Ladder * Work up to 80% 1RM and perform the following every 1:30-2:30 on the clock: 5 reps (Rest 2:00) 4 reps (Rest 2:00) 3 reps (Rest 1:30) 2 reps (Rest 1:30) 1 rep *